CrossFit:
A. (0-15min.)
3 Rounds:
25/20 Cal Row or Bike or 400m Run
25 Burpees
75 Double Unders
B. (15-30min.)
200m Single Arm Farmer Carry 70/53
100 Barbell Overhead Squats 45/35
200m Single Arm Farmer Carry 70/53
C. (30-36min.)
90sec. Flutter Kicks
90sec. of Reverse Sit-Ups
60sec. Flutter Kicks
60sec. of Reverse Sit-Ups
30sec. Flutter Kicks
30sec. of Reverse Sit-Ups
Cool Down:
Walk 2 min
Sweat:
35min. to finish… (Solo, not team)
50 Cals of Choice
40 American KB Swings 53/35
30 Cals of Choice
20 American KB Swings 53/35
10 Cals of Choice
20 American KB Swings 53/35
30 Cals of Choice
40 American KB Swings 53/35
50 Cals of Choice
*10 Toes-To-Bar After EVERY movement.
(So after you finish 50 cals, do 10 TTB, then after 40 KB Swings, do 10 more TTB, and so on…)