CrossFit – Sat, Apr 4
General Warm-up
AMRAP 24 minutes (AMRAP – Rounds and Reps)
Alternating MOVEMENTS with a partner
3 Wall Walks
10/7 Calorie C2 Bike or 8/5 Calorie Airbike
6 Devil’s Press 50s/35s
P1: Wall Walk
P2: Bike
P1: Devil’s Press
P2: Wall Walk
P1: Bike
P2: Devil’s press
Etc.
Feel: Cardio
Pacing: Sustain
Target Score: 12+ rounds
Firebreather: 16+ rounds
Power Snatch (“Touch and Go Power Snatch
10-8-6-4-2
10-8-6-4-2
Row 500m Between Sets to Flush
Start between 60 and 70% for your set of 10 with the goal of going heavier each set.”)
3 Rounds each with a partner
10/7 Calorie Bike
4 Burpee Broad Jumps
8 Light Alternating Hang Dumbbell Snatches
One partner works at a time, partner 2 starts their round when partner 1 pick up the dumbbell.