CROSSFIT 190429

1. Warm Up + Mobility

<total 20 mins including set up>

1 Round:

  • 200m Run

  • 5 Spiderman + Reach (each side)

  • 10 Walkouts

  • 10 Burpees

  • 5 Warrior Squats (each side)

  • 10 Prisoner Squats

2. Skill

<total 15 mins include set up>

Pausing Back Squat

On the 1:30 x 6 Sets:

  • 30 Double-Unders

  • 2 Pausing Back Squats:

    • Sets #1+2 - 65%

    • Sets #3+4 - 70%

    • Sets #5+6 - 75%

* :03 pause in the bottom of each rep. Try to finish each set by the 1:00 mark: or reduce the DU to 25 or 20 reps.

3. WOD

<total 25 mins include set up>

“Boat Race”

3RFT, resting 3:00 between rounds:

  • 500m row

  • 400m run

Rest 3:00 between rounds