CrossFit:
10 Rounds of:
10 Cal Assault Bike
10 Cal Row
10 DB Floor Press 50/25s
10 Wall Balls 20/14lb.
10 Cal Assault Bike
10 Cal Row
10 DB Floor Press 50/25s
10 Wall Balls 20/14lb.
*Fill up the Bikes and have everyone start on different stations, it will stagger a bit.
B.) Pick one:
1.) 100 Russian Twists 45/30lb Db
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 400m Farmer Carry with 53/35lb KBs
1.) 100 Russian Twists 45/30lb Db
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 400m Farmer Carry with 53/35lb KBs
Sweat:
Every 5min. X 4 Rounds:
400m Run
20 Alt. DB Snatches 45/30
10 DB Power Cleans 45/30s
Max Toes-To-Bar until the 4min mark…
Rest 4min.
12min AMRAP:
30 Double Unders
15 Russian Twists 35/25lb DB
30 Double Unders
15 Weighted Sit-Ups w/ same DB
If you can hit that first part at 50/35 please do! I just want everyone to have time for TTB. If you read it correctly, you’ll notice that 1min rest is programmed in 😉
On the second part, pick a weight that you can move quick through. If 30 double unders is too much then cut it to 20 or even 15 depending on where you’re skill is at. Can’t do dubs? Let’s do 5 attempts each time 🙂
*Keep the floor press controlled and don’t speed through it. You hit your elbow on the ground and you’re not going to be happy.
*If you really want to make this terrible, you can try a 30/20lb ball.