CrossFit – Sat, Nov 22
General Warm-up
AMRAP 18 Minutes, alternating full rounds with a partner: (AMRAP – Rounds and Reps)
5 Farmer’s Carry Shuttles 50s/35s
10 Burpee Box Jump Overs 24/20″
**At the 9:00 mark on the clock, reverse the order of the workout (BBJO > Carries).
1 shuttle = 25ft out, 25ft back
Feel: Gas
Pace: Sustain/Reach
Target Score: 7+ rounds (faster than 2:30/rd)
Firebreather Score: 9+ rounds (2:00/round or faster)
Extra Credit (Weight)
Compare to 5/12/25
Lunge Medley
20 Overhead Walking Lunge Steps
Row 500m @ Forever Pace
20 Front Rack Walking Lunge Steps
Row 500m @ Forever Pace
20 Back Rack Walking Lunge Steps
Row 500m @ Forever Pace
Weight should increase set to set. All three sets should be challenging without affecting form and cadence.
3 rounds for each partner
Partner 1: Wall Sit
Partner 2: 3 Shuttle runs + 6 Burpee Step Overs + 3 Shuttle runs
Perform farmer’s carries for the last round.