CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time)

For Time…

Buy In: 60/48 Calorie Row/Ski or 48/38 Calorie Echo Bike

2:00 Minute Plank Hold

30 Box Overs (24/20)

300′ Double Dumbbell Farmer’s Carry (50s/35s)

2:00 Minute Plank Hold

20 Box Overs (24/20)

300′ Double Dumbbell Farmer’s Carry (50s/35s)

2:00 Minute Plank Hold

10 Box Overs (24/20)

300′ Double Dumbbell Farmer’s Carry (50s/35s)

Buy Out: 60/48 Calorie Row/Ski or 48/38 Calorie Echo Bike

Cones 30′ Apart (10 Cone Touches or 5 Down and Backs)

Intended Stimulus

18:00 – 24:00

Midline work with an elevated heart rate.

Plank holds in 2 sets or less.

Farmers carries in 2 sets or less.

Step 1 (Beginner):

Buy In: 30/24 Calorie Row/Ski or 24/19 Calorie Echo Bike

1:00 Minute Plank Hold

30 Box Step Ups (R/L=2) (20/20)

300′ Double Dumbbell Farmer’s Carry (25s/15s)

1:00 Minute Plank Hold

20 Box Step Ups (R/L=2) (20/20)

300′ Double Dumbbell Farmer’s Carry (25s/15s)

1:00 Minute Plank Hold

10 Step Ups (R/=2) (20/20)

300′ Double Dumbbell Farmer’s Carry (25s/15s)

Buy Out: 30/24 Calorie Row/Ski or 24/19 Calorie Echo Bike

Step 2 (Scaled):

Buy In: 45/36 Calorie Row/Ski or 36/29 Calorie Echo Bike

1:30 Minute Plank Hold

30 Box Step Overs (R/L=2) (24/20)

300′ Double Dumbbell Farmer’s Carry (25s/15s)

1:30 Minute Plank Hold

20 Box Step Overs (R/L=2) (24/20)

300′ Double Dumbbell Farmer’s Carry (25s/15s)

1:30 Minute Plank Hold

10 Box Step Overs (R/L=2) (24/20)

300′ Double Dumbbell Farmer’s Carry (25s/15s)

Buy Out: 45/36 Calorie Row/Ski or 36/29 Calorie Echo Bike

Step 3 (Intermediate): Dumbbells: 35s/20s

Step 5: 70s/50s