CrossFit – Sat, Aug 24
Warm-up
Specific Warm-Up
TTB
- :10 dead hang
- :10 scap pull ups
- 3 Jump to hollow
- 3 Jump to hollow and arch
- 5 Press away kip swings
- 5 Hanging knee tuck
- 5 Full TTB or modification
- Modify to kipping straight leg raises
Deadlift
- 5 Cued reps empty bar
- 3 Cued reps lightweight
- [5:00 to build to workout weight]
Partner Metcon
Sleepy Hollow (AMRAP – Rounds and Reps)
15 Rounds x AMRAP 2:
[Partner 1]
Max Rounds:
5 Box Jumps (24″/20″)
3 Toes to Bar
1 Deadlift (315/225)
[Partner 2]
Max Calorie Bike Erg
[Partner 3]
Rest
* Pick-up Where Partner Left Off On 5-3-1
* Score Is Total Triplet Reps + Calories
* Example: 30 Rounds (270 Reps) + 270 Calories = 540
* Each Partner Goes Through Each Station 5 Times
3 station warm up 3 rounds of 0:30 each
Station 1- Box
Station 2 – Bike
Station 3 – floor