CrossFit – Sat, May 30
General Warm-up
20 Rounds* for time alternating rounds with a partner: (Time ↓ Shorter is Better)
8 Double DB/KB Hang Snatch 35/26lbs
6 Double DB/KB OHWL Steps 35/26lbs
4 Bear Crawl Lengths**
*After 10 full rounds, reverse the order of movements for the remaining 10 rounds
**1 Length = 25ft
One works, one rests
Feel: Muscle Overload
Pace: Sustain
Target Score: Sub 20 minutes
Firebreather: Sub 18 minutes
3 Rounds (3 Rounds for reps)
1 Set of Bar Muscle Ups
Row 500m @ Flush Pace
1 Set of Toes to Bar
Row 500m @ Flush Pace
The goal is to start with sets you can improve on in round 2, and again in round 3. Flush pace = nice and easy. You should feel like the row is helping not hurting.
3 Rounds each
Partner 1:
Machine of Choice
Partner 2:
10 Plate Ground to Overhead
10 OHWL with plate
2 Bear Crawl Lengths (25ft = 1 length)