CrossFit – Thu, Oct 24
CrossFit – Thu, Oct 24
#STRONGLIKEROMAN Community WOD November 9th – Remember to get your t-shirt order in. All proceeds go to Army Ranger Lead the Way Fund.
Suggested Warm-Up
Warm-Up
*PARTNER WARM-UP*
(Partners will switch when P2 completes listed exercises)
2 ROUNDS
P1: Row
P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups
Into…
2 ROUNDS
P1: Row
P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows
Partner Workout – All
AMRAP x 30 MINUTES* (AMRAP – Rounds and Reps)
120/100 Cal Row
100 Box Jumps (Athlete Choice)
80 Toes to Bar
60 Pull-Ups or Ring Rows
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Solo Workout Option – All
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
50/40 Cal Row
40 Box Jumps
30 Toes to Bar
20 Pull-Ups Ring Rows
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY
1:00/1:00 BB Calf Smash
10/10 SLOW Rower Hamstring Curls
-Rest as Needed b/t Sets-
(No Measure)
