Friday 180504

I. General Warm-Up

400m Run

10 PVC Pass-thrus

10 Hollow Rocks

10 Walking Lunges

10 Hanging Scap depressions

 

II. Workout Of The Day

With a partner:

25 Minute AMRAP:

Partner 1 250m Row while Partner 2 holds Plank (then switch)

Partner 1 15 Pull-ups while partner 2 holds dead hang (scale as needed-if needed perform “hang” from ring row position) (then switch)

Partner 1 200m Run while Partner 2 holds plate overhead (45/35; 35/25; 25/15) (then switch)

Partner 1 30 Walking Lunges while Partner 2 holds bottom of a squat (then switch)

 

*if the “non-working” partner rests on the hold, Partner 1 has to stop and cannot keep accumulating reps

*250m Row = 25 reps, 200m run = 20 reps

*if you have a 20# vest, wear it

 

INTENDED STIMULUS

Fun partner workout to close out the week. This will be tough, as you have to continue working even during your “rest” periods. It will feel like a long 25 minutes so be sure that you and your partner are being smart about how you come out of the gates. Scale Pull-up reps as needed. If desired, go Rx+ and add a weighted vest!

 

III. Supplemental Work

Friday:

Back Squat

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

3x3 @85%

*rest 2-3 minutes between

Crossfit Enhance