Workout For Wed Jun 12, 2019

Program: CrossFit

Intent of workout:
- LONG workout with grunt work.
- Don't think of the long term picture, think of the work that needs to be done now, i.e. "I only have to do 30 Goblet Squats, so that's only 3 sets of 10".
- Move through each station effectively.
Lax Glutes
Lax Traps
Foam Roll Quads

2 Rounds
- 10 PVC Passthroughs
- 10 Air Squats
- 10 Spiderman w/ OH Reach 5 p/s
- 10 DB Strict Press

Total Time

"Gas Buddy"

For Time (30 Minute Time Cap)
200m Run
30 Goblet Squats
30 DB Snatch (15 per side)

400m Run
20 Goblet Squats
20 DB Snatch (10 per side)

800m Run
10 Goblet Squats
10 DB Snatch (5 per side)

400m Run
20 KB Swings
20 Renegade Rows (10 per side)

200m Run
30 KB Swings 
30 Renegade Rows (15 per side)

RX
Men: 53/40
Women: 35/25

RX+
Men: 70/50
Women: 53/35

Scaling Options:
Lighter weight/Lower reps
3 Rounds NFT
- 10 Banded Bicep Curls
- 25 Banded Pull Aparts