CrossFit – Sat, Feb 14
General Warm-up
With a partner, 3 rounds for time (Time)
60 Burpees, split anyhow
Run 800m together
Athletes split burpees anyhow, one working and one resting. Run is performed together.
Run Alternatives
Row or Ski: 900/800m
C2 Bike: 1,800/1,600m
Air Run: 640m
Echo/Assault Bike: 2/1.8k
Feel: Cardio
Pace: Sustain
Target Score: 20-25 minutes
Firebreather Score: sub 20 minutes
Push Jerk (Touch and Go” Push Jerk
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.)
Touch and go insinuates barbell cycling vs. resetting each rep before the dip drive. Make sure the weight allows you to do so.
200m Jog
25m High Knees
25m Butt Kickers
10 Burpees
300m
10 Leg Swings front to back per leg
10 Leg Swings side to side per leg
10 Burpees
400m Run