General Warm Up (5-11)
200m Run
1:00 Bike
1:00 Row
2 rounds
Specific Warm Up (12-16)
10 Walking lunge
5 Air Squat
5-10 KB Swing
2 rounds
(17-29)
(12:00 cap)
Between you and your partner, you must execute 12,000/10,000lb. moved in the form of back squats for time.
*The weight selected should allow you to do approximately 7-12 reps unbroken before allowing partner to work through it as well. Emphasis here is strength endurance.
(29-60)
400m Run (together)
20 Synchro burpee’s
3 rounds
400m Row (split however you want)
40 KB Swing (53/35lb.) (split however you want)
3 rounds
30/24 Cal Bike (split however you want)
300 ft. Farmer carry (70/50lb.) (split however you want)
3 rounds
*partners walk together so they can switch KB/ DB as needed.
Time Cap: 31:00
Intermediate: 35/20lb., 53/35lb. Carry
Baseline: 200m Run, 15/10lb. Swing, 15/12 Cal bike, 15/10lb. Carry
(0-5)
Today we are getting after some CrossFit, but endurance style. The work is still team based but we will thematically stick to a bit more of this flavor for the next few weeks!