Saturday 7/26/2014 CrossFit Workout of the day
Warm up
Partner air Squat ladder
10-8-6-4-2
2-4-6-8-10
Dynamic stretches
Prep
2-3 sets of
10 KB swings
5 Burpees
5 pull ups
20 Double Unders
Training
“Thank you sir, may I have another”
In teams of two
Divide the work evenly
One partner works at a time
10 Min AMRAP
40 KB Swings (53/35)
20 Burpees
20 Pull ups
2 Min Rest
10 Min AMRAP
40 KB Swings
20 Burpees
20 Pull ups
80 Double Unders
2 Min Rest
10 Min AMRAP
40 KB Swings
20 Burpees
20 Pull ups
80 Double Unders
400 Meter run W MD Ball (20/14)
Scale options
Scale # of reps
Scale weight
Scale pull ups with rings
Double the amount of Dubs w singles
Scale distance on run and weight on ball
2014 07 25