CrossFit – Tue, Jan 27
General Warm-up
4 rounds, each for time (2 Rounds for reps)
Row 75/60 Calories
Rest 1:1, or alternate rounds with a partner
Record fastest/slowest for whiteboard
Feel: Gas
Pace: Reach
Target Score: 3:15-4:15 per round (4:15 = 1,058 / 847 cal/hr M/F)
Firebreather Score: sub 3:15 per round (1,384 / 1,100 cal/hr M/F)
Extra Credit (AMRAP – Reps)
2 Rounds
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to increase reps on round 2 for all three movement patterns. Flush (very slow) between sets on an air bike or 1 damper ski erg.
2:00 Machine or 400m Run
1:00 Spiderman Lunges
2:00 Machine or 400m Run
1:00 Sprinter Stretch
1:00 Machine or 200m Run
1:00 Plank
1:00 Machine or 200m Run