CrossFit – Sun, Aug 23
General Warm-up
2 Rounds for Time (Time)
500/450m Row or Ski
80m Burpee Broad Jump
500/450m Row or Ski
30 S-KB Clean and Jerk 53/35lbs
Feel: Cardio
Pace: Sustain
Target Score: 26 minutes
Firebreather Score: 22 minutes
Row/Ski: complete under 2:15min or cap
- Sub 1.2/1.2k bike or 400m run
BurpeeBJ: complete in 4min or decrease distance
KB: adjust weight as necessary, try to keep it as a KB
Extra credit (Checkmark)
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as
you can, excluding running but not
walking. Pace should feel very very easy,
but elicit a nice sweat to aid in your
mobility routine. The goal with is to work
through 3-5 different areas of the body
during the 3:00 Mobility windows.
15 Sprinter Stretch /side
20 A-Frame Toe Touches
20 Dead Bugs
2:00 Row or Ski
:30 Burpees
:30 Russian KB Swings
1:30 Row or Ski
:30 Squat Jumps
:30 KB Cleans (:15 /side)
:30 KB Shoulder to Overhead (:15/side)
1:00 Row or Ski
:30 Burpee Broad Jump
:30 KB Clean and Jerk (:15/side)