CrossFit – Sat, Jun 6
General Warm-up
AMRAP 16 Minutes with a Partner (AMRAP – Rounds and Reps)
8 Synchro Box Jumps 24/20″
10 Front Squats 165/115lbs, split 5/5
12 Strict Ring Dips, split 6/6
Both partners perform 8 box jumps at the same time. Front Squats and Dips and split in half, one athlete working and one resting.
Feel: Cardio
Pace: Sustain
Target Score: 9+ rounds
Firebreather Score: 12+ rounds
5 Sets (5 Rounds for reps)
5-10 Wall Walks
Echo Bike @ Flush Pace for 3:00
We’re not working on speed today, we’re chasing volume. So slow them down a bit and if you have to pause during a round, it’s too many.
400m Run together
20 Synchro Step Ups Synchro
20 Alternating Push Ups (10 each, partner holds top of push up when alternating)
15 Synchro Air Squats
20 Alternating Bench dips (same as push ups)