CrossFit – Sat, Mar 14
General Warm-up
For time with a partner: (Time)
60 Calorie Row
120 KB Swings 70/53lbs
60 Calorie Row
90 Toes to Bar
60 Calorie Row
60 Pistols
60 Calorie Row
One athlete works while one rests. Switch anytime.
Feel: Gas/Muscle Overload
Pace: Sustain/Reach
Target Score: 19-25 minutes
Firebreather Score: sub 19 minutes
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.
Partner “Rowling”
Set a 7 minute clock
One partner rows 150m at a time
For every meter +/- 150m = 1 Burpee for both athletes (10 rep cap per Rowl)