Saturday 9/6/2014 CrossFit Workout of the day
Warm up
“ANIMAL CRACKERS”
Frog Hop
Bear crawl
Crab walk
Duck walk
Leap frog
Inch worms
Piggy backs
Workout prep
3 sets
3-5 STO
5-8 Lunges
Training
“Paradise island”
In teams of two
Only 1 partner can work at a time
In a running clock of 20 mins
Min 1-6
Row max meters
Min 7-15
10 Rack Lunges (75/65)
10 STO (75/65)
Min 15-20
Partner A holds BB off floor
Partner B rows
Switch as teammates see fit
BB can never touch floor
Team must get to 1K meters or else have to row another 1K meters
2014 09 05