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CrossFit 20241011(Time) WARM-UP: 200m walk WOD REVIEW PARTNER WOD FRIDAY: For time Rx: STIMULUS 20:00-25:00 100 walking overhead plate lunges (45/25) 75 burpees to a plate 1:00 accumulated hang from a pull-up bar 1000m weighted run together (45/25) 1:00 accumulated hang from a pull-up bar 75 burpees to a plate 100 walking overhead plate lunges (45/25) – One partner works on the overhead lunges, burpees, and hangs, while the other rests – Run together with one partner carrying one plate at a time MODIFICATIONS: -Overhead plate lunges, modify weight to keep arms locked out and/or reduce reps, e.g., 50 -Burpees to a plate, reduce reps, e.g., 40 -Hang, reduce time, e.g., :40 -Run, modify to something can complete the run in under 9 minutes, e.g., 800m (may ruck, row or bike) STIMULUS NOTES: Time cap: 27:00 Athletes must accumulate a total of 1:00 hanging from the bar; one person works at a time, switching as needed One partner works at a time on the overhead lunges, burpees, and hangs, switching as needed Partners alternate rep for rep on the burpees to a plate Use a single plate for the lunges and weighted run STRETCHING: 1:00 couch stretch/leg 1:00 doorway pec stretch/arm :30 scorpion stretch/side
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