CrossFit – Sat, Feb 7
General Warm-up
AMRAP 24 minutes alternating full rounds with a partner (AMRAP – Rounds and Reps)
75 Double Unders
25 Kettlebell Swings 53/35lbs
5 Wall Walks
*After each partner has performed the round in the order or Double Under>KBS>WW, perform the next round in reverse WW>KBS>Double Under
Feel: Gas
Pacing: Sustain
Target Score: 4 rounds each
Firebreather: 6 rounds each
Back Squat (“Back Squat
12-10-8-6
12-10-8-6
Start your set of 12 between 55 and 65%, then add weight each round.
Bike 1,000m Between Sets to Flush
)
Volume work percentages vary quite a bit athlete to athlete. If technique is wavering during your sets, it’s too heavy. If it feels light, just stand up faster.
AMRAP 7 minutes
Partner 1:
10 Push up to plank transitions then,
Holds a plank
Partner 2:
:30 Machine
30 single unders
15 Kettlebell Swings
Switch when Partner 2 is finished