PERFORMANCE & FITNESS
Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Wall Ball Shots (20/14 lbs)
Station 5 – Rest
Luke and I did this with our 9-year-old daughter . We were about 15 reps away from 3 rounds.
Then 3 rounds of:
8(me)12(Luke) GHDs
1(me)3(Luke) rope climbs
Awesome warm up.
Workout was done with the team of 5 I have
Me. Myself. I. The best crossfitter in my garage. And Mugu.
So we did Every 2 min for 30 min.
3 full sets.
Devils press done at 35# DBs and
104°, 35% humidity.
Drenched.
Have a great weekend.
Modified for time and solo work (oh and shoulder)
3 Rounds for time – 5:20 / 5:18 / 5:36 = 18:14 with 1 min rest between rounds
250m Row – 1:07 / 1:05 / 1:04
16 DB walking lunges – all UB
15 Cal AB – 1:33 / 1:41 / 1:49
30 Kettlebell Swings @ 16kg – all UB
1 min rest
4 rounds for time:
400m run
30 WB @ 20# to 8.5ft target
300m row
20 pull ups
2 min rest (no rest in 4th round)
32:40