CrossFit – Sat, Dec 27
General Warm-up
With a partner, 12 rounds for time: (Time)
10/8 Calorie Echo/Assault Bike, each
7 DB Bench Press each, 50s/35s
12 Synchro Bodyweight Lunges
One athlete works, one rests on the bike and bench press. Synchro lunges.
A Misfit Poem
I bike, you bike.
I bench press, you bench press.
We lunge.
That’s 1 round.
Squat Snatch (Squat Snatch
1 @ 80-90%
4 @ 65-75%
3 @ 70-80%
2 @ 75-85%
4 @ 70-80%
3 @ 75-85%
2 @ 80-90%
1 @ 80-90%
4 @ 65-75%
3 @ 70-80%
2 @ 75-85%
4 @ 70-80%
3 @ 75-85%
2 @ 80-90%
Spend at least 2:00 on a machine or walking nice and slow during your rest periods)
It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. The goal is for the second wave to be heavier than the first.
EXTRA CREDIT
2 Rounds
1:00 Bike
5 Inchworm Walkouts with 2 Push Ups
10 Bodyweight Split Squats per leg
20 Banded Pull Aparts