CrossFit – Wed, Sep 23
General warm-up
AMRAP 16 minutes (AMRAP – Rounds & Reps)
300/250m Row
16 Walking Lunges*
Rest 1:00
*Lunge options:
– 50s/35s Dumbbells
– 100/70lbs Bearhug Sandbag
– 53s/35s Kettlebells
Athletes may rotate implements from
round to round and may carry anyhow
Feel: Gas
Pace: Sustain
Target Score: 5+ Rounds
Extra Credit (2 Rounds for reps)
2 Rounds
1 Smooth Set of Wall Facing HSPU
Rest 2:00
1 Smooth Set of Strict HSPU
Rest 2:00
1 Smooth Set of Kipping HSPU
Rest 4:00
If done properly, you will be able to
increase reps on round 2 for all three
movement patterns. Flush (very slow)
between sets on an air bike or 1
damper ski erg.
3 Rounds each
Partner 1: Row 300/250m
Partner 2: 16 Walking Lunge Steps +
Plank hold in time remaining