CrossFit – Thu, Feb 9
Warm-up
Partner Workout
Young and Dumb (AMRAP – Rounds and Reps)
Amrap 20*
12 Dumbbell Deadlifts (2×50/35)
50′ Dumbell Front Rack WalkingLunges(2×50/35)
12Handstand Push Ups
*start of every 2:00 every do 5 Sit-ups
Finisher
Finisher (Time)
3 sets:
:30 Barbell Back Extension Hold (if you can’t do a barbell, do it weightless)
:60 Plank Shoulder Taps
10 Heel elevated Single Arm Dumbbell Suitcase Carry Squats (5 each side)
5 Tall Box Jumps
-rest as needed-
–then-
5 sets:
100ft Sled Sprints (light)
-rest as needed-
Accessory
Wall Walk Work (Checkmark)
4 Sets:
3 Wall Walks
On final wall walk, hold 10 second Nose to Wall Handstand Hold
– rest 2 minutes between sets-
8 minutes moving through:
1:00 Cardio
10 Body Weight Lunge
15 Banded Good Morning
:20-:30 Handstand Hold
10 Alt Shoulder Taps
-Then-
Warm Up to Dumbbell Deadlift weight.
1 Set (at workout pace):
2 Dumbbell Deadlifts (at workout weight)
25′ Front Rack Dumbell Lunge
4 Handstand Push Ups