WARMUP
10 min AMRAP
1 min cardio
10 plate thrusters
10 worlds greatest
10 sit-ups
10 Samson Lunge
Then..
BB Warmup
STRENGTH
Back Squat
5-4-3-2-1
*Build to your workout weight or higher.
WOD
Partner WOD:
4 Rounds:
5 Front Squats (from the rack)/10 weighted sit-ups (pressing plate to overhead)
5 Back Squats (from the rack)/10 Weighted sit-ups
500m Bike/250m Row
Rx + 185/135, 35/25lb plate
Rx 135/95, 25/15
Fit 95/65, 15/10
*Working at the same time! While partner 1 is front squats, partner 2 is doing sit-ups. Then partner 2 does front squats while partner 1 does sit-ups. The partner 2 does BS while P1 does SU, then P2 does BS while P1 does SU. Then P1 does 500m bike, while P2 does 250m Row. P2 does 500m bike, while P1 does 250m row. For 4 rounds. You must wait for your partner to get done before you switch movements.
STIMULUS:
Duration: Moderate
Weight: Bodyweight
Skill: Low
Volume: Low
OPTIONAL POST WOD
Accessory: Accumulate:
50-100 banded good morning
50-100 banded triceps extension
CrossFit Reserve 