CrossFit – Sat, Nov 4

231104 (AMRAP – Rounds and Reps)

– RX –
AMRAP 14 with a partner:
8 chest-to-bar pull-ups
8 wall-ball shots (14/20 lb) (9/10 ft)
– Partners alternate full rounds.
– One partner works at a time.

– INTERMEDIATE –
AMRAP 14 with a partner:
8 pull-ups
8 wall-ball shots (14/20 lb) (9/10 ft)
– Partners alternate rounds.
– Score is total time.

– BEGINNER –
AMRAP 14 with a partner:
8 jumping pull-ups
8 wall-ball shots (10/14 lb) (9/10 ft)
– Partners alternate rounds.
– One partner works at a time.

General Warm-up

Partner med-ball toss
• Complete each exercise for :20-:30.
• Use a light medicine ball.
• Have athletes get further apart every few reps.

Back-to-back twist pass
Granny toss
Bounce pass
Chest pass
Side toss, right
Side toss, left
Roll pass
Squat throw

Skill Work (Checkmark)

Post-workout:
10 total sets with a partner:
10 weighted sit-ups (14/20 lb)
10 sit-ups
– One partner works at a time.
– 5 sets per partner.

Stretching

2 sets:
:30 cobra stretch
:30 elbow-to-instep/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 14 with a partner:
10 double-DB bent over rows (35/50 lb)
10 single-DB thrusters
– Partners alternate full rounds.
– One partner works at a time.