CrossFit – Sat, Apr 18
General Warm-up
AMRAP 24 Minutes, alternating movements with a partner: (AMRAP – Rounds and Reps)
4 Strict Pull Ups
6 Double DB Box Step Overs 50s/35s to 24/20″
8/6 Calorie Echo/Assault Bike or 100m Run
Athlete 1: 4 Strict Pull Up
Athlete 2: 6 Step Overs
Athlete 1: 8 Cal Bike/Run
Athlete 2: Pull Up
Athlete 1: Step overs
Etc.
Feel: Cardio
Pace: Sustain
Target Score: 18+ rounds total (1:20/rd or faster)
Firebreather Score: 22+ rounds total (1:05/rd or faster)
Shoulder Press (“Strict Press
10-8-6-4
10-8-6-4
Start your set of 12 between 60 and 70%, then add weight each round.
Air Bike 1,000m Between Sets to Flush”)
AMRAP 6 minutes
Partner 1: Air Bike
Partner 2: 6 Ring Rows + 6 DBL DB Deadlifts + 6 Bodyweight box Step Overs
Switch when partner 2 is complete, alternate for 3 rounds each or 6 minutes