Fun, partner workout. Hopeful warm weather or tolerant weather allows for the run to take place outside! We combine simple movements that are at the heart of the origin of CrossFit and training with the push up and sumo dead lift high pull.
400m Run
_________
20 Stationary high knee’s
20 Butt kickers
20 Lateral bounds (right + left = 1)
2 rounds
________
10 Scap push up
5 push up
5 KB Deadlift
5 KB Sumo deadlift high pull
3 rounds
“Dead Weight”
RXConditioning:
200m Run
30 Push Up
30 Sumo Deadlift High Pull (75/55lb.)
10 rounds for time.
*Paters run together and split work in the gym however they’d like to! Only 1 person can be working at a time on push ups and SDHP.
Intermediate:
200m Run
30 Kneeling Push Up/ Worm push up
30 Sumo Deadlift High Pull (55/45lb.)
10 rounds for time.
*Paters run together and split work in the gym however they’d like to! Only 1 person can be working at a time on push ups and SDHP.
Baseline:
200m Run/ Walk
30 Kneeling or Wall Push Up
30 Sumo Deadlift High Pull (45/35lb.)
6 rounds for time.
*Paters run together and split work in the gym however they’d like to! Only 1 person can be working at a time on push ups and SDHP.
Arm Farm
:20 max rep banded bicep curl
:20 Rest
:20 Max rep banded tricep extension
:20 Rest
4 rounds for the pump.
