Reminder
The CrossFit Open begins this week! Workout 20.1 is announced tonight.
We will complete the weekly workout as our Friday WOD each week.
Register to see how you rank worldwide!
CrossFit
Strength
Deadlift [Video]
Every 2 minutes for 5 sets complete 5 Deadlifts.
Keep it light today.
Conditioning
AMRAP in 22 Minutes:
• 50 Double Unders
• 16/14 Calorie Row
• 16/14 Calorie Ski
• 16/14 Calorie Airdyne
• Rest 2 Minutes
Bootcamp
A)
Partner Amrap for 16 minutes
300m Row
20 Synchronized Air Squats
300m Ski
20 Synchronized Air Squats
200m Run together
* coaches; Run can be done inside. 6 turf lengths.
B)
4 rounds of
40 seconds On / 20 seconds Off
DB Sprawl + Hammer Curl
Tuck Jump + Walk Out Forearm Plank
DB Step Ups (DB held Suitcase style)
Mountain Climb + Toe Reach
*coaches- these don’t have a 4 count MC.
It’s knee to elbow + knee to elbow + Toe Reach + Toe Reach
C)
500m Row for time
* 3 minute Cap
