Friday 180420

I. General Warm-Up

10 PVC Pass Thru’s


10 Alt. PVC Reverse Lunge/Stretch (PVC in right hand, step right leg back and across body in to a deep hip flexor/lat stretch, then alternate hands each rep)


II. Transition

Have teams decide on station set-up and equipment. Take any warm-up reps needed. Have teams split up at different stations so they can rotate through on each round.


III. Workout Of The Day

With a partner:

Part 1:

AMRAP 6 (alternating full rounds)

12 Alternating DB Snatch @50/35; 40/25; 30/20

12 Chest-to-Bar Pull-ups; Chin-Over-Bar; Banded; Ring Rows


-rest 2:00-


Part 2:

AMRAP 6 (alternating full rounds)

30 yd. Sandbag/DBall Carry OR Sled Push

30 yd. Farmers Carry

(every yard is 1 rep, 1 round = 60 reps)


-rest 2:00-


Part 3:

AMRAP 6 (alternating full rounds)

6 Cal Bike

6 Burpees


-rest 2:00-



Fun mixed-modal AMRAP stations with a partner. On each station, partners are alternating full rounds, so move with intensity when you’re up! Pairs can start on any station, and rotate through in order as desired. There is just enough rest to get recovered and transition before you have to go again! On the carries, have pairs do 15 yds. out and 15 yds. back to accumulate their 30yds.


IV. Supplemental Work


Back Squat

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5 @75%

3 @85%

2 @95%

*rest 2-3 minutes between

Crossfit Enhance