CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Warm-up
Run 200 meters

10 push-ups

10 V-ups

10 Goblet Squats

10 Overhead squats

10 dumbbell or kettlebell thrusters

Stretch: calves, hamstrings, hip flexors

Deadlift: 1X3@ 40% 1rep max

              1X3@ 50% 1 rep max

              1X3@60% 1 rep max

WOD

10 X 1   100 meter sprints

Note: This workout calls for 10 individual 100 meter sprints.  Athletes will run from start line to 100 meter mark then jog/fast walk back to starting line and repeat.  Clock will begin with first sprint and run continously.  Athlete will call “time” upon crossing finish line for the 10th sprint.

Those who should not run or with a serious aversion to “run-only” WODs can substitute the workout.  Your coach will instruct you.

Tomorrow, Saturday, August 31st the workout will be “Hotshots 19” named after the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, Arizona.  CrossFit has set up a fund to support the family members of the lost heroes.  100% of the donations will be distributed to the families.  To make a donation click here: Support The Hotshots

Saturday’s WOD: