Saturday 5/31/2014 CrossFit Workout of the day
Warm up
10 Mins
200 meter run
10 Air Squats
10 Push ups
5 inch worms
5 Iron Crosses
5 Squat Stretches
Workout prep
2-3 sets
5 thrusters (build to working weight)
5 Ring dips
Training
“Ricky and Lucy take Vegas”
In teams of two
In a running clock of 30 Mins
Row 2000 Meters
Then complete 6 rounds of
10 Thrusters (75/55)
10 Ring Dips
Then run 1600 Meters
In the remaining time
AMRAP Thrusters (75/55)
Score is total # of thrusters from the AMRAP portion
Only 1 partner can work at a time. Divide all the work as you see fit. You can not move on to the next task until all the work is finished
Scale options ring dips off ground or HR push ups
2014 05 30