Our team workout today is the final team workout from the regional competition of last years CrossFit games with a couple minor modifications. Both of our workouts today have running.....the second one lots, the first a little...so come dressed and prepared to run outside....we have been so spoiled with the warm weather this winter...lets hope I don't jinx it.
9 AM TEAM WORKOUT
This workout is done in teams of 3
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (35/25 lbs)
30 Toes-to-bar
100 foot (2 lengths of gym) Overhead walking lunge (45lb plate / 25lb)
200m SPRINT
Teams of 3. Each athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all members to go through the workout.
10 AM INDIVIDUAL WORKOUT
"100 PROOF"
800 M RUN
100 Double Unders
1000 M ROW
2 ROUNDS
Recent Comments