03/31/2016

CrossFit XD – CrossFit

Warm-up

Core Tabata! (No Measure)

Tabata:

Hollow Rocks (8 rounds)

Rocking Superman (8 rounds)

Metcon

Metcon (4 Rounds for reps)

4 Rounds:

In 3:00

Row 500m

Then, complete as many reps as possible in remaining time of Front Squats @ #185/125

1:1 Work to Rest ratio
Partner up with someone. One of you will start on the first 3 min segment. Then, while you rest 3 min your partner will start their first 3 min segment. One of works while the other rests until you have both done 4 rounds. Your score will be how many front squats you complete each round. This isn’t a partner workout. We are partnering up for equipment purposes.

Written by adminxd on March 31, 2016. Posted in Uncategorized

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