by Alex EtzenXS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
– 1:00 Row @ Mod Pace
– 5 Lunge + Lunge + Air Squat
– 5 RDL + Bent Over Row*
– 10 V-Ups
Into…
2 ROUNDS
– :45 Row @ Hard Pace
– 8 Alt. Back Rack Lunges
– 8 Jumping Pull-Ups
– 4 Burpees + Alt. Shoulder Tap
* When hinged over for the RDL perform a Bent Over Row before standing and repeating. Think Bow + Pull + Stand
Workout
Metcon (3 Rounds for time)
ON A 10:00 RUNNING CLOCK…
2 ROUNDS
– 20/15 Cal Row
– 30 Back Rack Alt. Lunges (65/45) [RX+ 95/65]
– 8 Pull-ups [RX+ 6 Bar Muscle-Ups]
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
3 ROUNDS
– 15/12 Cal Row
– 20 Back Rack Alt. Lunges
– 6 Pull-ups [RX+ 4 Bar Muscle-Ups]
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
4 ROUNDS
– 10/8 Cal Row
– 10 Back Rack Alt. Lunges
– 4 Pull-ups [RX+ 2 Bar Muscle-Ups]
(Score is Each Time (3))
*Take time it took to finish each section.