Friday 190802

General Warm-Up



10yd. Bear Crawl

10yd High Knees

10yd Butt Kick

10yd. Carioca/side



Strict Press

7 reps @ 65-70%

6 reps @ 70-75%

5 reps @ 75-80%

4 reps @80%+


rest 2:00-3:00 between sets


Workout Of The Day

14:00 AMRAP w/ a Partner:

Partner 1: Max Alternating KB Push Press @53/35; 35/26; 26/18 or less

Partner 2: 200m Run

then switch


Partner 1: Max Burpee Box Jump Over @24/20; 20/16; 16/12

Partner 2: 200m Run

then switch


Score= KB Push Press+BBJO reps


While one partner accumulates reps on the Push Press, the other runs a 200. The partners then switch. After each have completed a set on the Push Press, they then each perform the same thing on BBJO, before going back to Push Press.



Partner Handcuff Stretch 1:00-2:00


Prone Handcuffs 10 reps x 3 sets


Crossfit Enhance