CrossFit – Thu, Jan 12
Warm-up
Partner Workout
Rough Riders (AMRAP – Rounds and Reps)
Amrap 24*
6/4 Cal Row
8 Sumo Deadlift High Pulls (95/65)
8 Front Rack Lunge (95/65)
*Every start of every 2:00 everyone perform 4 Burpees
Finisher
Anterior Pump (Checkmark)
4 Rounds
10 Deficit Pushups
10 Body Row on Racked Barbell
15 Inverted Skull Crusher
15 DB Preacher Curl
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels/Barbell Roll Out
30 yd Banded KB Overhead Walk
10 minutes moving through:
10/7 Calorie Row
20 Step Back Lunges
10 Empty Barbell Sumo Deadlift High Pulls
12 Empty BarbellFront Rack Carry
1 Set (at workout pace):
4/3 Cal Row
4 Sumo Deadlift High Pulls
12 Front Rack Lunge