CrossFit – Sat, May 16
General Warm-up
AMRAP 30 minutes alternating full rounds with a partner (AMRAP – Rounds and Reps)
Machine*
14 Double Dumbbell Box Step Overs 50s/35s to 24/20″
*Machine Menu
500/450m Row
450/400m Ski
1.2/1k Air Bike
1k/900m C2 Bike
400m Outdoor run
Feel: Gas
Pace: Sustain
Target Score: 5+ rounds per partner
Firebreather: 6+ rounds per partner
Back Squat (“Back Squat
10-8-6-4
10-8-6-4
Start your set of 10 between 60 and 70%, then add weight each round.
Air Bike 1,000m Between Sets to Flush”)
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)