CrossFit – Thu, Oct 13
Warm Up
200m run
Into
2 rounds
10 plank to press
10 air squats
Into
2 rounds
10 plank to press
10 air squats
Met Con Mbah Xfit (Time)
In pairs:
45min cap:
1 rounds of
100 push ups (share load/non working in push up plank)
50 strict pull ups (share load) non working in dead hang
2km run together
INTO
In pairs
2 rounds of
50 air squats (partner sit in bottom of squat)
50 inverted bar rows (partner in plank)
1km run
*change when needed or 1 person does all squats one round and other all the other round (regardless bottom of squat must be held)
INTO
3 rounds:
in pairs
30 push ups on barbell in squat rack (partner in push up hold on ground)
30 air squats (partner sit in bottom of squat)
300m run together in 100m shuttles)
*change when needed or 1 person does all squats one round and other all the other round and you do 15/15 on last round (regardless bottom of squat must be held)
45min cap:
1 rounds of
100 push ups (share load/non working in push up plank)
50 strict pull ups (share load) non working in dead hang
2km run together
INTO
In pairs
2 rounds of
50 air squats (partner sit in bottom of squat)
50 inverted bar rows (partner in plank)
1km run
*change when needed or 1 person does all squats one round and other all the other round (regardless bottom of squat must be held)
INTO
3 rounds:
in pairs
30 push ups on barbell in squat rack (partner in push up hold on ground)
30 air squats (partner sit in bottom of squat)
300m run together in 100m shuttles)
*change when needed or 1 person does all squats one round and other all the other round and you do 15/15 on last round (regardless bottom of squat must be held)