Friday Workout: AMRAP 20 with Getups, Wall Walks, Lunges, and Rowing

Happy Friday to Everyone!

530526_10151565054361751_2047899529_n

WOD

Level 1

AMRAP in 15 Minutes of:

  • Walking Lunge x 25
  • Box Push-up x 5
  • Sandbag Getup (30/20) x 10 (5/side)
  • Row x 400m

Level 2

AMRAP in 20 Minutes of:

  • Walking Lunge x 25
  • Wall Walk x 5
  • Sandbag Getup (50/30) x 10 (5/side)
  • Row x 500m

Notes: Scale the reps on the wall walks if necessary (i.e. 3 reps per round). Walking Lunge is NOT 25 lunges per leg (one rep = one lunge).

Announcements

Gymnastics Seminar with Chris G!

Want to finally get that first muscle up or learn some great drills for how to get there?  Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)!  RSVP on the Facebook Event and use our TicketLeap link to register today!

Yoga

Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm!  Free for members and $5 for non-members if you want to bring a friend or two!  Stay tuned for more details.

12 Comments on “Friday Workout: AMRAP 20 with Getups, Wall Walks, Lunges, and Rowing

  1. At the newly opened Crossfit Poipu:

    Warmup: Tabata Med Ball Cleans

    Strength: 3 Rounds:
    45 sec handstand hold, rest 15 sec
    45 sec bar hang, rest 15 sec

    For time:

    800m Row
    15 Burpee Box Jump Overs
    20 Toes to Bar
    40 Kettle Bell Swings
    50 Double Unders

    No Rx weights or heights and due to equipment restrictions I started on T2B and mostly went in order from there. KBS @53, Box Heigh @ 20″ (we set up 3 boxes that everyone shared)

    14 minutes and change :)

    Lots of fun on vacation though, but glad to be back!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s