CrossFit – Fri, Jul 3
General Warm-up
5 rounds for time (Time)
10 DB Facing Burpees
16 Walking Lunges* 50s/35s
10 DB Facing Burpees
Alternate full rounds with a partner until both athletes complete 5 rounds.
*Lunge Variants
Rd 1: Farmer’s hold
Rd 2: Front Rack hold
Rd 3: “Regional’s Style” (one DB in the front rack, the other overhead, switch at halfway)
Rd 4: Front Rack Hold
Rd 5: Farmer’s Hold
Feel: Gas
Pace: Reach/Controlled Send
Target Score: 1:30-1:45/rd (15-18 minute total clock)
Firebreather Score: sub 1:30/rd (15 minute total clock or less)
Deadlift (“Touch and Go Deadlift
12-10-8-6
12-10-8-6
Start your set of 12 between 60 and 70%, then add weight each round.
Bike 1,000m Between Sets to Flush”)
3 Rounds
:20 Burpees
:10 Rest
:20 Walking Lunge Steps
:10 Rest
:20 Machine
:10 Rest