CrossFit – Sat, Apr 18
General Warm-Up
2:00 Cardio Choice
–
2 Sets:
5/5 Pendulum Lunges
50 Single Unders
10 Sit-Ups
Warm-Up Game
Specific Prep
2 Sets: Building into workout and finding teams
9/7 Cal Bike
:20 Wall Sit
10 Single Arm Overhead Walking Lunge (Switch arms @ 5 Reps)
:20 Plank
20 Double Unders or 40 Single Unders
10 Abmat Sit-Ups
Teams of 2:
20 Min AMRAP:
200m Kettle Bell Farmers Carry @53/36
24 Syncro Russian KB Swings
48 Cal Row
24 Syncro Russian KB Swings
*rest 1min after each rd*
Each athlete will carry a single KB during Farmers Carry.
Row is split evenly
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
For Time
400m Farmers Carry
* Every Break, Complete 10 Burpees. This can be done on the spot or once you come back to the gym and complete the accumulated burpees.
Kettlebells: 2 x 70/53lb, 32/24kg
Level 2: 2 x 53/35lb, 24/16kg
Level 1: 2 x 44/26lb, 20/12kg
