CrossFit – Mon, Feb 16
General Warm-up
For time (Time)
5 Wall Walks
70 Double Unders
21 Thrusters 95/65lbs
Rest 1:00
5 Wall Walks
60 Double Unders
18 Thrusters 115/75lbs
Rest 1:00
5 Wall Walks
50 Double Unders
15 Thrusters 135/95lbs
Feel: Gas
Pacing: Reach
Target Score: Sub 14 mins with rest
Firebreather: Sub 10 mins with rest
Skill (5 Rounds for reps)
CTB Misfit Sets
4 Rounds
1 Smooth set of CTB Pull Ups
Rest 3:00
Then
1 Max Set of CTB Pull Ups
Air Bike at a flush pace (very slow) for majority of rest periods
If you choose the right number for your smooth sets, you’ll get more than that in your max set but won’t be able to double that number.
3 rounds on a 6:00 clock:
:30 Jump rope
:30 Burpees
:30 Air Squats
Rest :30
*Use a rolling clock and tell athletes to move steady from station to station.