During warm-up complete
3 sets of Batwings Rows
Partner workout :
AMRAP 25 Minutes of the following:
Row 200 Meters or Airdyne 20 Calories
20 Second Plank Hold
15 Air Squats
10 Burpees
*Partner 1 will start off with the first round, while Partner 2 rest, and when Partner 1 finishes, Partner 2 will begin.*
CrossFit:
A. Front Squat @30X1; 2, 2, 2; rest 2-3 minutes MAX. Not a 2RM
B. emom - Power Snatch- not TnG x 2- 5mins 65-70% of 1rm
C. Open Prep: Do 2 rounds at a 1:20- 1:30 pace to feel it out. All double unders unbroken. Do not do snatches unbroken.
+
AirDyne 1min hard rest 1min x 4
+
Row 1min hard -just below all out
+
time permitting 10 mins Z1 on AD or rower.
Notes:
- build per set on FS
- drop PS from top each rep
- AD is same pace each time
A. Front Squat @30X1; 2, 2, 2; rest 2-3 minutes MAX. Not a 2RM
B. emom - Power Snatch- not TnG x 2- 5mins 65-70% of 1rm
C. Open Prep: Do 2 rounds at a 1:20- 1:30 pace to feel it out. All double unders unbroken. Do not do snatches unbroken.
+
AirDyne 1min hard rest 1min x 4
+
Row 1min hard -just below all out
+
time permitting 10 mins Z1 on AD or rower.
Notes:
- build per set on FS
- drop PS from top each rep
- AD is same pace each time
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