CrossFit – Sat, Oct 8
Warm-up
<p>3 ROUNDS<br />:40 Bike<br />20ft Crawl*<br />8 Up Downs<br />6 Lunges + 6 Low Box Step Ups</p><p>*Round 1: Perform Straight Leg Bear Crawl<br />Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl<br />Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the next Groiner (Lizard Crawl for an extra challenge)<br /> </p>
Extended Warm-up
Metcon
<p>EMOM x 9 MINUTES<br />MIN 1 – :40 Parallette or Box Shoot Thrus<br />MIN 2 – 10 Back Rack Alt. Lunges*<br />MIN 3 – 4 Burpee Box Crawl Overs**</p><p>*Start with empty bar and build to or past workout weight.<br />**Increase box height each round if possible.</p><p>(No Measure)<br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 24 MINUTES<br />40/30 Cal Bike<br />30 Sit-Ups<br />20 Back Rack Alt. Lunges (95/65)|(65/45)<br />10 Burpee Box Crawl Overs (Athlete Choice)*</p><p>*Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.</p><p>(Score is Rounds + Reps)</p><p>KG BB: (42.5/30)|(30/20)<br /> </p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p>IN TEAMS OF 2…</p><p>AMRAP x 28 MINUTES*<br />50/40 Cal Bike<br />40 Sit-Ups<br />30 Back Rack Alt. Lunges (95/65)|(65/45)<br />20 Burpee Box Crawl Overs (Athlete Choice)**</p><p>*P1 works while P2 Rests. Split work as needed.<br />**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.</p><p>(Score is Rounds + Reps)</p><p>KG BB: (42.5/30)|(30/20)<br /> </p>
