CrossFit – Thu, Aug 22
Warm Up
Snatch (10 x 1)
EMOM (10 Minutes) starting at 60-65% and build to a heavy single
Metcon Warm Up
1:00 Cardio
10 Hanging Scap Retractions
20 Step Back Lunges (Bodyweight)
25ft Sled Push
-Workout Prep-
2 Strict Weighted PullUps
5 ft Dumbbell Front Rack Walking Lunge
50 ft Sled Push
It’s lights out away we go (Time)
Partner
600 ft Sled Push (125/100)
-into-
10 Rounds
5 Strict Weighted Pull Ups
25 ft Dumbell Front Rack Walking Lunges (2×50/35)
-into
600ft Sled Push
Split Sleds as needed
*10 Rounds “you go I go”
Individual Version
300ft Sled Push (125/100)
-into-
5 Rounds
5 Strict Weighted Pull Ups
25 ft Dumbell Front Rack Walking Lunges (2×50/35)
-into
300ft Sled Push
*Sub Sled with 30 Echo Bike Cals or Heavy Front Rack Carry
Partner Time Cap 32 Minutes
Individual Time Cap 20 Minutes
Mobilization:
Hip Halo
Wrist Stretch/Activation
Banded 7’s
-into-
Burgner Warm Up (Snatch)