CrossFit | 08.21.2020
Warm-up
Warm-up
400 Meter Run
Dynamic Stretches
Prep each movement
Dynamic Stretches
Prep each movement
Metcon
Metcon (AMRAP – Rounds and Reps)
A) RX
30 minute AMRAP with a partner
400 Meter Partner Run
You go, I go each movement
10 Burpees
15 Air Squats
20 Lunges
*wear a 20/14 vest
30 minute AMRAP with a partner
400 Meter Partner Run
You go, I go each movement
10 Burpees
15 Air Squats
20 Lunges
*wear a 20/14 vest
B) Minimal Equipment
30 minute AMRAP with a partner
400 Meter Partner Run
You go, I go each movement
10 Burpees
15 Air Squats
20 Lunges
*wear a loaded backpack
C) Bodyweight
30 minute AMRAP with a partner
400 Meter Partner Run
You go, I go each movement
10 Burpees
15 Air Squats
20 Lunges
partners will run 400 meters together. Looking to complete the cardio in 2-2:30 minutes. Once both partners return from the run partner one will do 10 burpees while partner two rests. Then, partner two will complete 10 burpees while partner one rests. Next, partner one will complete 15 air squats while partner two rests. Then, partner two will complete 15 air squats while partner one rests. Next, partner one will complete 20 lunges while partner two rests. Then, partner two will complete 20 lunges while partner one rests. This will complete the set. Continue for 30 minutes and complete as many rounds and reps as possible. If you do not have a partner rest 1:1 after the Burpees, squats, and lunges.
