Workout 8.8.17

Nickname: Old McDonald had a farm…and he was jacked!

Cloud 9 CrossFit – CrossFit

Warm-up

Dynamic Warmup 10m each mov’t

Lunge w/ OH stretch

Walking pull knee to chest

Walking pull ankle to chest

Straight leg kick

High Knees (fast)

Butt Kick (fast)

High Knee Skip

4x50m Jog (fast pace)

WOD

Metcon (Time)

For Time

400m run

100m Farmers carry 70/50

800m run

100m Farmers carry 70/50

400m run
Stimulus: 10-15 Minutes. The Farmers carry possibly will be broken, but should be able to do at least 50m unbroken. 400m should be <2:00 and 800 <4:00. Scale appropriately. Scaled:
Option 1: 50/35

Option 2: 200/400/200, loading

Cashout

Beach Body 3.0

3 Rounds NFT

20 Sit-ups

20 Oblique side bends

20 reverse lunges

Feature Video

CrossFit Class Workout