Sunday 3/23/2014 CrossFit Workout of the day
Warm up
3 sets of
20 Hollow rocks
5 pull ups
20 Double Unders (do not exceed 10 attempts)
Strength/Skill
5 sets of 5 per leg
Turkish Get ups w KB
Look to increase weight after each set
Training (Met-Con)
In teams of two
20 Min Time cap
100 Air Squats
1 partner squats
1 partner holds a BB Over head (45/35)
Switch every 20 Squats
100 KB Swings (53/35)
1 partner swings
1 partner planks
Switch every 10 Swings
100 HR Push ups
1 partner does push ups
1 Partner holds onto the rig
100 Burpees
1 Partner does Burpees
1 partner holds a wall sit
100 Ab Mat Sit ups
1 partner does sit ups
1 partner holds BB over head (75/55)
Partners can only work when the other partner is it’s stabilizing position
Scale options:
Scale # of reps
Scale weight on BB
Scale American KB to Russian KB swing
2014 03 22