Saturday 2/1/2014 CrossFit Workout of the day
Warm up
10 Min AMRAP
10 Partner Burpees (clap at the top of the jump)
10 Partner Air Squats
10 Partner push ups with opposite hand clap in between
10 partner sit ups (feet anchored together, clap at the top)
Team day
Training (Met-Con)
30 Min AMRAP
In teams of 4 (2 guys 2 girls)
“Conga line”
Row 1 Mile (1600 meters)
Then proceed to the conga line
Rep scheme:
2-4-6-8-10-12-14…..
Burpees
Box Jumps (20)
KB Swings (53/35) (70/53)
Wall Balls (20/14)
Each member must row 400 meters. The entire team must complete the row. Once the row is completed then proceed to the conga line and climb the ladder as high as possible.
Each member is working at the same time. Increasing the rep scheme by two after each round. You cannot pass the team member in front of you.
Team score is total number of reps.
2014 01 31