CrossFit – Thu, Jun 15
Warm-up
Partner Workout
Dude Disguised As Another Dude (Time)
8 Rounds
200 M Partner Run
6 Bar Muscle Up (split evenly)
20 synchro AbMat Situps
40 Alt Pistols (Split evenly)
Scaling Options
Row 250M Bike 400M
12 Chest to Bar (6/person) 12 Pull Up
60 Alt Lunge
Finisher
Abs (Weight)
4 sets:
15 GHD’s with Med Ball
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:45 sec Face up Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
2 Sets
6 Kip to Swing
9 Tuck Ups
12 Wall ball (light)
1 Set (at workout pace):
200m Run
2 Bar Muscle Up
4 V-Ups
6 Alt Pistols