CrossFit Rx – CrossFit
Announcement
Happy Birthday Aimee Horste and Rana Mihanyar!!!
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Row (easy pace)
– into –
Every Minute (5:00)
4 Dumbbell Push Press (light)
4 Burpees
8 Jumping Split Lunges (4 Each leg)
Warm-up
Warm-up (No Measure)
**2. Workout Prep**
– With Partner –
3 Sets
100m Row (each)
3-5 Handstand Push-Ups (each)
10ft Back Rack Lunge (Each)
10ft Front Rack Lunge (Each)
10ft Overhead Lunge (Each)
* Both go through the lunge, start light and add weight to each set where it’s comfortable. *
Workout
Metcon (Time)
BURNING LOVE
Teams of 2
For time:
2000/1750m Row
100 Handstand Push-Ups
25ft. back-rack walking lunge (155/105) (each)
25ft. front-rack walking lunge (155/105) (each)
25ft. overhead walking lunge (155/105) (each)
TARGET SCORE
Target time: 15-17 minutes
Time cap: 22 minutes
Individual Option
For time:
600m Row
50 Handstand Push-Ups
25ft. back-rack walking lunge (155/105) (each)
25ft. front-rack walking lunge (155/105) (each)
25ft. overhead walking lunge (155/105) (each)