CrossFit – Sat, Feb 21
General Warm-up
For time with a partner (Time)
10,000/9000m C2 Bike or 12/10k Echo/Assault Bike*
Every 4:00 perform 6 rope climbs (3 climbs each)
*Partners switch whenever, one works and one rests
Time Cap: 28 minutes
Feel: Gas
Pacing: Sustain
Target Score: Sub 28 minutes
Firebreather: Sub 24 minutes
Overhead Squat (“Overhead Squat – Positional
Tempo Pause Overhead Squat*
1×1 @ Heavier Than Working Sets
Then
5×3
*Tempo Down, 2 Second Pause, Stand = 1 Rep
)
Warm up to a moderate single to get a feel for a good place to start on your sets of 3. All sets should be technique focused before adding weight.
3 rounds each
Partner 1: 250m row/500m bike
Partner 2: 4 Strict Pull Ups + Plank hold until partner is done
Switch when machine partner is finished. No strict pull ups? Use a band or 8 ring rows.