CrossFit – Sat, Jul 29
Warm Up
<p>3 sets:<br />1:00 Row<br />5 Pike Push-ups<br />30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft<br />Overhead)<br />5 Power Cleans (empty bar)</p>
Movement prep/Workout prep
<p>3 sets:<br />20-second Row (workout pace)<br />3 Handstand Push-ups<br />10ft Lunge Walk<br />* For each set of lunges practice all 3 positions and build up in weight *</p>
Freedom
Ferrari (Time)
<p>Teams of 2<br />2000/1750m Row (Or 4000/3600m Bike Erg)<br />100 Handstand Push-Ups<br />25ft. Back-rack walking lunge (155/105) (each)<br />25ft. Front-rack walking lunge (155/105) (each)<br />25ft. Overhead walking lunge (155/105) (each)</p>
<p>Affiliate compete-</p><p>Teams of 2<br />2000/1750m Row (Or 4000/3600m Bike Erg)<br />100 Strict Handstand Push-Ups<br />25ft. Back-rack walking lunge (185/125) (each)<br />25ft. Front-rack walking lunge (185/125) (each)<br />25ft. Overhead walking lunge (185/125) (each)</p>
Metcon (Time)
<p>Teams of 2<br />1750/1500m Row<br />75 Handstand Push-Ups<br />25ft. back-rack walking lunge (135/95) (each)<br />25ft. front-rack walking lunge (135/95) (each)<br />25ft. overhead walking lunge (135/95) (each)</p>
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