The CrossFit warm-up | 10:00
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
– RX –
AMRAP 20 with a partner:
5 strict toes-to-bars
15 double-DB front squats (35/50 lb)
6/10-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
– INTERMEDIATE –
AMRAP 20 with a partner:
5 strict straight leg raises
10 double-DB front squats (35/50 lb)
6/10-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
– BEGINNER –
AMRAP 20 with a partner:
5 lying toes-to-kettlebell
8 double-DB front squats (10/20 lb)
4/8-cal Echo bike
– 1 person does a round, then the next person does a round.
– Maintain the same calories through all rounds.
– MASTERS 55+ –
AMRAP 20 with a partner:
5 strict toes-to-bars
10 double-DB front squats (20/25 lb)
10/6-cal Echo bike
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the bike.
1 set:
3:00 bike, row, or jog at an easy pace
1:00 cobra to downward dog
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