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Sunday 3/23/2014 CrossFit Workout of the day

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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

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