CrossFit – Wed, Aug 23
Warm-Up
Warm-Up
0:00-5:00 RUNNING DRILLS
200m Run
-Into-
50ft Running Drills:
High Knees
Butt Kicks
Toe/Heel Walk
Quad Stretch to Knee Hug
Toe Touches
High Kicks
-Into-
100m Run
Then…
AMRAP x 5 MINUTES
8 KB Deadlifts
8 Lunges
8 Ring Rows
6 Kip Swings
Workout – Performance
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Workout – Fitness
“HELEN (FITNESS)” (Time)
3 ROUNDS FOR TIME
400m Run
21 KB Swings (35/20)
12 Ring Rows
400m Run
21 KB Swings (35/20)
12 Ring Rows
(Score is Time)
KG KB: (16/12)
Partner Finisher – All
IN TEAMS OF TWO… (Time)
FOR TIME*
30 Synchro Push-Ups*
400m KB Farmer Carry(Athlete Choice)**
30 Synchro Push-Ups*
*P1 & P2 must high five at the top of each Push-Ups Rep…can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
**Athletes will both walk together but only one partner will carry the KBs. Switch as needed.
(Score is Time)
(Score is Time)
KG KB: (24/16)