CrossFit – Sat, Jun 13
General Warm-up
For time in a team of 3 (Time)
3 Rounds
90 Power Cleans 115/75lbs
90 Toes to Bar
One works at a time, splitting work however
Feel: Muscle Overload
Pace: Sustain
Target Score: Sub 25 mins
Firebreather: Sub 20 mins
7:00 Continuous Forward Facing Sled Drag (Checkmark)
Attach straps to a belt worn around the waist to pull sled. The weight should be very light or even an empty sled. If it feels too easy, just slow down and focus on walking heel to toe slowly the entire time.
With the volume and intensity this week, we’re going to finish moving the needle with some stability work. Pro tip: these are a game changer if you can find time and place to do weekly.
*SUB Walking backwards uphill, on treadmill at incline
*Strength option: Alt forward lunges
10 reps EMOMx7
Partner “Rowling”
Set a 7 minute clock
One partner rows 150m at a time
For every meter +/- 150m = 1 Burpee for both athletes (10 rep cap per Rowl)
Non-Rowling Partner Holds a plank during partner’s Rowl.