CrossFit – Sat, Jan 31
General Warm-up
AMRAP 17 Minutes with a partner (AMRAP – Rounds and Reps)
6 Double DB Burpee Step Ups 50s/35s to 20″
35 Double Unders
Partners start on opposite movements and switch only when both are done.
Feel: Cardio/Gas
Pace: Sustain
Target Score: 15+ rounds (as a pair, 7.5+ each)
Firebreather Score: 20+ rounds as a pair (10+ each)
Back Squat (Tempo Pause Back Squat*
1×1 @ Heavier Than Working Sets
Then
5×3
1×1 @ Heavier Than Working Sets
Then
5×3
*Tempo Down, 2 Second Pause, Stand = 1 Rep
All sets are tempo)
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.
Alternating Movement Tabata 4 rounds each
*Singles, Single Leg Singles, Crossovers, Double Unders, Triple Unders??