https://campaign.forboobs.org/fundraiser/3543922
Every October, people all over the world show their support for everyone affected by breast cancer.
Warlock CrossFit is hosting our annual Barbells For Boobs fundraiser on Saturday October 23 from 8-10 am.
Please feel free to come and workout, support, cheer and/or donate!
Dynamic Warm Up:
AMRAP 8:
100m Jog
10 Hollow Rocks
10 Arch-ups in Prone
10 DB Side Bends / Side
Skill Work:
12 Minutes of GHD Progression and Workout Prep
WOD:
AMRAP 20:
10 GHD Hip Extensions
100m Farmer Carry @50/35
10 Weighted Sit-ups @20/14
Add 10 reps to the Hip Extensions and sit-ups after each round.
Time: 20 Minutes
Loading: 2/5
Skill: 4/5
Volume: 5/5
Intermediate:
10 GHD Hip Extensions
100m Farmer Carry @35/25
10 Weighted Sit-ups @20/14
Add 10 reps to the Hip Extensions and sit-ups after each round.
Beginner:
10 GHD Hip Extensions
100m Farmer Carry @25/15
10 Sit-Ups
Add 10 reps to the Hip Extensions and sit-ups after each round.
Limited Equipment:
AMRAP 20:
30 Sit-ups
400m Run
30 Good Mornings + Jump
Movement scaling options:
GHD Hip Extension: Range of Motion, Good Morning
DB Farmer Carry: Load, DB Step-ups
Sit-ups: Reps, Plank Hold
Cool down:
3 Sets
30 Seconds Press-up Hold
30 Seconds Groiner Stretch / Side
30 Seconds Lacrosse Ball Calves / Side
30 Seconds Lacrosse Ball Forearm / Side