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Sleep Walk

May 4, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

At a low intensity:

15-12-9:

Row Calories

Bike Calories

Weightlifting

Overhead Squat

With a 10:00 clock…

Build to a 1RM Overhead Squat

WOD

Metcon (3 Rounds for reps)

In Teams of 3…

“Sleep Walk” Part #1

In a 7:00 Window: 100/70 Calorie Assault Bike

Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

“Sleep Walk” Part #2

In a 6:00 Window: 75/50 Calorie Assault Bike

Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

“Sleep Walk” Part #3

In a 5:00 Window: 50/30 Calorie Assault Bike

Time Remaining – Max Thrusters (135/95)

Metcon (3 Rounds for reps)

“Sleep Walk” Part #1

In a 5:00 Window: 45/30 Calorie Assault Bike

Time Remaining – Max Overhead Squats (95/65)

Rest 3:00

“Sleep Walk” Part #2

In a 5:00 Window: 35/25 Calorie Assault Bike

Time Remaining – Max Hang Squat Cleans (115/85)

Rest 3:00

“Sleep Walk” Part #3

In a 5:00 Window: 25/20 Calorie Assault Bike

Time Remaining – Max Thrusters (135/95)

Body Armor

3 Giant Sets:

10 Single Leg Lateral Box Step-Ups (5/each) – Video

200m Single Kettlebell Farmers Carry – Video

30 Weighted AbMat Sit-Ups

Rest 2:00 between sets.





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