Warm-up:
10 minutes
45-Second Ski (or Row)
10 Roll and Reach
10 Iron Cross
10 Scorpions
10 Downward Dog to Seal Pose
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Freedom (RX'd)
Teams of 2
5 sets: (1:1)
12/10 Calorie Ski (Or Row)
10 GHD’s (Or Stick Sit Ups)
12/10 Calorie Ski (Or Row)
10 V-Ups
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Independence (Scaled/Masters)
Teams of 2
5 sets: (1:1)
10/8 Calorie Ski (Or Row)
10 Stick Sit Ups
10/8 Calorie Ski (Or Row)
10 V-Ups
—
Compete (Open Prep/Quarterfinals)
Teams of 2
5 sets: (1:1)
15/12 Calorie Ski (Or Row)
15 GHD’s (Or Stick Sit Ups)
15/12 Calorie Ski (Or Row)
15 V-Ups
**INTENTION - These are intended to give your athletes a great "pump" for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work. The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a "pump," sweat some, and get out of breath. Ideally, you can perform these with partners as well! Athletes should approach each movement consistently to help keep a steady workflow without over-resting or blowing up their core.
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Accessory - 4 rounds:
15 Pulse Ups
60 sec Superman Hold
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry