Warmup
8:00 EMOM
A 10 side plank dip ups/side
B 1 wall walk+ :10 hold
Lift
10:00 EMOM
50 foot suitcase carry
switch hands every minute
You may do a pinch carry if all you have is plates
CrossFit Workout
For time
400m farmer’s carry buyin, then
3RFT
Bicep curls
20 situps
3 wall walks
no weight–:45 towel curl hold
kb/db– 20 curls (/arm if single arm/light weight)
barbell–20 curls
if you can safely do it, you may sub 20 feet of handstand walking for the wall walks.
Rx on the carrry would’ve been 20/16kg for guys, and 16/12 for ladies.
Extra Work-Strength Bias
8 sets of 3
Hip thrust.
Load as heavy as you can without compromising your back
then
10:00 EMOM
2 pendlay rows–about 1/3 of your max deadlift
