CrossFit – Sat, Jul 4
General Warm-up
With a partner for time, splitting work anyhow: (Time)
100 Calorie Machine
1,000m Farmer’s Carry 70s/50s
100 Box Jumps 30/24″
1,000m Sandbag Carry 150/100lbs
One athlete works, one rests.
Feel: Gas
Pace: Sustain
Target Score: Sub 40 mins
Firebreather: Sub 32 mins
AMRAP 8:00 x 3 (Extra Credit) (3 Rounds for reps)
Run for Meters
Rest 1:30
A little holiday jogging to break up the rowing bias.
You should be SO sure that your round 1 pace is sustainable for three rounds. Adjust as you go round to round. Reminder: we love negative splits, we hate crash and burn aerobic work.
With a Partner
500m Run or 3:00 Machine
20 Box Step Ups each
Then accumulate each:
1:00 Farmer’s Hold
1:00 Sandbag bearhug Hold