CrossFit – Sat, Aug 26
Warm-Up
Warm-Up
2-3 ROUNDS (Time Permitting)
1:00 Row
10 Alt. Lunges*
5 BB Up and Overs**
20 Lateral Hops (Over Bar Optional)
5 Burpees
*RND 2+3 complete Barbell Back Rack Lunges.
**Barbell starts in the front rack, then push press to overhead and carefully lower down to the back rack.
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
500/400m Row
30 Back Rack Alt. Lunges (95/65)
15 Burpees Over Bar
(Score is Rounds + Reps)
KG BB: (42.5/30)
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
500/400m Row
20 Back Rack Alt. Lunges (65/45)
10 Burpees
(Score is Rounds + Reps)
KG BB: (30/20)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
1000/800m Row
60 Back Rack Lunges (Athlete Choice)
30 Synchro Burpees
*P1 works while P2 rests. Split work as needed except the Burpees.
(Score is Rounds + Reps)
Post-Workout Strength – All
Bench Press (5-5-5-5*)
*Start Light-Mod and build to Moderate+.
(Score is Weight)