Friday 190628

General Warm-Up

2 RNFT:

20yd. Carioca/side

10 Narrow stance air squats

5 Push-ups

5 Box Jumps

 

take warm-up reps with partner

 

Workout Of The Day

2 rounds for time w/ a partner – rest 4:00 between rounds

15 Synchro Alternating DB Power Snatch @50/35; 40/25; 30/20

18 Pistol Squats (total – scale as needed, scale to goblet reverse lunges if needed)

9 Synchro Burpee Box Jump Over @24/20; 20/16; 16/12 – scale to step overs

400m Run together

15 Synchro Burpee Box Jump Overs @24/20; 20/16; 16/12 – scale to step overs

18 Pistol Squats (total – scale as needed, scale to goblet reverse lunges if needed)

9 Synchro Alternating DB Power Snatch @50/35; 40/25; 30/20

 

 

*DB Power Snatch and Burpee Box Jump overs are synchro. Snatches synchro at top, burpee synchro on ground (don’t have to jump at same time)

**Pistols are split, run together

Crossfit Enhance