140213 Thursday

We are open!  The lot is plowed.  Drive carefully.

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with
Mobility + 5-10:
OHS,
Inverse Burpee Slammer,
Axle Front Rack WL,
Toes to Bar.

Strength/Skill Development

A1. : Lunge Squat (@ 2011; 7-12/leg x 3. Rest 30s b/w legs)

From lunge position, hold DBs at side and control back knee down to floor & back up.

A1. : Split Squat (@ 2011; 7-12/leg x 3. Rest 30s b/w legs)

A2. : Toes-To-Bar (x 30s x 3 Rest 60s. )

Partner WOD

A. : Metcon (Calories)

4 minutes Row Relay
Alternate partners every 30s.
(2 rowers per team)
Combine total cals for score.

Rest 1 minute.

B. : Metcon (AMRAP – Rounds)

4 min AMRAP Partner Relay:
30ft bear crawl
Wall climb
30ft sprint back to partner
Alternate partners each round.
Combine total completed rounds.

Rest 1 minute.

C. : Metcon (Calories)

4 minutes AirDyne Relay:
Alternate partner every 60s.
(2 ADs per team)
Combine total cals for score.

Rest 1 minute.

D. : Metcon (AMRAP – Reps)

4 min Partner AMRAP
Inverse Burpee Slammer (NTE 30/20lbs)
Alternate partners each rep.
Combine team total for reps.

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