Monday 7.22.19 CrossFit

CROSSFIT

WORKOUT

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats

ENDURANCE

WORKOUT

AMRAP 4:
21/15 Calorie Row
21 Lateral Erg Burpees
Max DBs Deadlifts

Rest 2 Minutes

AMRAP 4:
18/13 Calorie Row
18 Lateral Erg Burpees
Max DBs Hang Cleans

Rest 2 Minutes

AMRAP 4:
15/11 Calorie Row
15 Lateral Erg Burpees
Max DBs Front Squats

Rest 2 Minutes

AMRAP 4:
12/9 Calorie Row
12 Lateral Erg Burpees
Max DBs Push Press

Rest 2 Minutes

AMRAP 4:
9/7 Calorie Row
9 Lateral Erg Burpees
Max Cal Row

KIDS/TEENS

SKILL/STRENGTH

Hand Stand Progressions

WORKOUT

For time 18-15-12-9-6-3
HSPU
Box jumps

WHITEBOARD BRIEF

• With short 3 minute windows followed by rest, we’re looking to move with a purpose on each interval
• A fast pace on the row and burpees matters more on the first two round, as there will be less time to complete the light overhead squats
• We can slow the pace on the row and burpees a touch in the last two rounds, as the reps decreases and we prioritize moving a heavier barbell efficiently

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By | 2019-07-21T14:29:46-04:00 July 21st, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 7.22.19 CrossFit