CrossFit – Sat, Jan 24
General Warm-up
AMRAP 17 Minutes, waterfall style with a partner: (AMRAP – Rounds and Reps)
Row 200/175m
8 S-KB OH Walking Lunges 53/35lbs
Perform all 10 lunges on the same arm, switching arms each round.
Feel: Cardio
Pace: Reach
Target Score: 9+ rounds per athlete
Firebreather Score: 11+ rounds/athlete
Front Squat (“Front Squat
12-10-8-6
12-10-8-6
Start your set of 12 between 60 and 70%, then add weight each round.
Rest 2-4 Minutes between sets with at least 2:00 slowly flushing on an echo bike”)
4 Rounds per partner
Row 200/175m
8 Walking Lunge Steps
4 Burpees
*Partner 2 starts their round when partner one finishes lunges