CrossFit – Fri, Sep 19

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Calorie warm-up | 10:00

3 rounds:

10 calories per partner

– One partner moves through each one of the stretches from the list while the other works.

– Use machine of choice and pick up the pace each round.

Stretches:

1) Alternating toy soldiers, slow

2) Alternating Samson stretch

3) Alternating plank reach-throughs

250919 (Calories)

– RX –

AMRAP 10 with a partner:

Max-calories on echo bike

– Non-working partner holds a plank.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 10 with a partner:

Max-calories on echo bike

– Non-working partner holds a plank from the knees.

– MASTERS 55+ –

Same as Rx’d

Skill Work (Checkmark)

Post-workout:

For load:

3-3-3-3-3-3-3

Weighted dip

Stretching (Checkmark)

2 sets:

:30 lacrosse ball chest mash/side

:30 doorway pec stretch/side

– AT-HOME – (AMRAP – Reps)

– AT-HOME –

AMRAP 10 with a partner:

Max shuttle runs

– 1 shuttle run is 25 feet out and 25 feet back.

– Non-working partner holds a plank.

– Switch as needed.