Friday 171027

I. General Warm-Up 

3 RNFT

  • 10 Empty Front Squats
  • 10 Empty Push Press
  • 10 Hollow/Arch Kip Swings  

 II. Transition and Build Up 

Set up stations and perform a few small sets of the movements to warm up.   

III. Workout Of The Day 

In teams of 2 with a 25 minute time cap

  • 50 Pull Ups (Scale to Banded) Run 400 (Scale to 200m)
  • 50 Thrusters (135/85, 95/55, 75/45)
  • Run 800 (Scale to 400m)
  • 50 Thrusters Run 400 (Scale to 200m)
  • 50 Pull Ups  

PERCEIVED INTENSITY - 7-8/10  

INTENDED STIMULUS Partners may split up the reps however they wish. Runs must be together. Scale as needed for each group.  

IV. Accessory, Recovery, 

Crossfit Enhance