CROSSFIT

FARMER AND THE DALE

FOR TIME
800m Run
60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20)
600m Run
40 Alt. DB Goblet Box Step-Overs (24/20)
400m Run
20 Box Jumps (30/24)
200m Run

(Score is Time)

SKILL PRACTICE TILL END OF CLASS

ON A 12:00 RUNNING CLOCK…
Practice two of the three options…

Option 1:
EVERY 3:00 x 4 SETS
50ft Straight Leg Bear Crawl
12 Alt. Piked Shoulder Taps*
6/6 Piked Box Around the World

*Option to complete on Box or Wall.

Option 2:
1:00 DB Stability Complex**
1:00 Wall/ Box Hollow Body Hold
1:00 Rest

**:20 SA Overhead DB Hold (R)
+
:20 SA Overhead DB Hold (L)
+
:20 DBL DB Overhead Hold

Option 3:
Practice Free Standing HS Holds/ HS Walking

(No Measure)

SPARK

STRENGTH

DB Floor Press for load:
6 X 5

6 X 15 Ab Mat Sit Ups

SINGLE TO MINGLE

4 SETS
ON A 4:00 RUNNING CLOCK…
24 DB Goblet Squats (50/35)|(35/20)
12 Alt. SA DB Devil’s Press
Max Cal Bike in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Cal BIke)