CrossFit – Thu, Jan 29
Warm Up
Skill Conditioning (Checkmark)
Every minute for 6 minutes:
Station 1- 12-15 Vups
Station 2- 1 Legless Rope Climb
Sc:
Station 2 : 6 Rope Pull ups or Ring rows
METCON (Time)
For Time:
Teams of Two:
400m Run (together)
40 Kettle bell Swings 44/35 (Split however)
40 T2B (Split however)
40 Goblet Squats 44/35 (Split however)
300m Run (together)
30 Kettle bell Swings 44/35 (Split however)
30 T2B (Split however)
30 Goblet Squats 44/35 (Split however)
200m Run (together)
20 Kettle bell Swings 44/35 (Split however)
20 T2B (Split however)
20 Goblet Squats 44/35 (Split however)
100m Run (together)
10 Kettle bell Swings 44/35 (Split however)
10 T2B (Split however)
10 Goblet Squats 44/35 (Split however)
Switch Run for Row only if bad weather.
Accessory Work
3 Sets
12 Bicep Curls
15 Banded Tricep Extensions
Three sets of:
100m Jog
10 Air Squats
10 Push ups