CrossFit – Sun, Oct 22

231022 (AMRAP – Rounds and Reps)

– RX –
AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts (155/225 lb)
– Rest 1:00 between rounds.

– INTERMEDIATE –
AMRAP 25:
20 double-unders
15 lateral burpees over the bar
10 deadlifts (105/155 lb)
– Rest 1:00 between rounds.

– BEGINNER –
AMRAP 25:
20 single-unders
15 burpees
10 deadlifts (65/95 lb)
– Rest 2:00 between rounds.

General Warm-up

1 set:
:20 single-unders
5 inchworms
5 push-ups

1 set:
:20 power single-unders (high jump)
10 good mornings
5 lateral burpees over the bar (slow)
– Step up from the burpee.

1 set:
:30 double-under practice
10 good mornings
5 lateral burpees over the bar (fast)
– Jump up from the burpee.

Stretching

1 set:
2:00 seated straddle stretch

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 25:
40 double-unders
20 lateral burpees over the DBs
15 DB deadlifts (35/50 lb)
– Rest 1:00 between rounds.
– Use two DBs.