CrossFit – Sat, Sep 26
General warm-up
AMRAP 28 minutes with a partner (AMRAP – Rounds & Reps)
60 Burpee Box Jump Overs 24/20″
40 SDLHP 95/65lbs
2:00 Accumulation Handstand Hold*
Partners can switch anytime, but must split
work evenly, one working one resting.
*Athletes who can free-handstand hold,
should hold inside a 4’x6′ horsestall mat
Feel: Gas
Pace: Sustain
Target Score: 2-3 Rounds
Firebreather: 3+ Rounds
Back Squat (Back Squat
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)
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)
400m run together
30 Step Overs (split)
20 Kettlebell SDLHP (split)
10 Burpees together