Saturday 20210501

CrossFit Rx – CrossFit

Announcement

Happy Birthday Alejandro Abarca!!

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Tabata Row (8 sets)

– into –

3 rounds

4 Step-ups ​(each)

4 Wall Ball Front Squats

4 Wall Ball Push Press

**2. Workout Prep**

Allow athletes to take a few mins to establish rotations and practice transition.

Metcon

Metcon (Time)

Team of 3

100 Alternating Dumbbell Step Ups (50s/35s) (24/20)

* One partner holds plank *

200 Wall Balls (20/14)

* One partner holds Handstand *

100 Alternating Dumbbell Step Ups (50s/35s) (24/20)

* One partner holds plank *

TARGET SCORE

Target time: 20:00

Time cap: 30:00
Individual Option

30 Alternating Dumbbell Step Ups (50s/35s) (24/20)

1000/850m Row

60 Wall Balls (30/20)

1000/850m Row

30 Alternating Dumbbell Step Ups (50s/35s) (24/20)

1000/850m Row

Posted in WOD

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