Workout of the Day
PARTNER METCON
AMRAP 24:00
2 wall walks
50′ dual KB/DB farmer walk
15/12 cal bike
50′ dual KB/DB farmer walk
Notes:
*Partners alternate full rounds of work.
*One partner starts on wall. After completing wall walks, carry the weights from whiteboard side of gym down to bike-side of gym. Complete bike, then carry back. Then next partner is ready to get to work on the wall.
*KB/DB should be heavy.
*Push your pace on the bike today since you will have some good rest between efforts.
Wall Walk Scaling:
a. volume: 1 full ROM rep
b. volume and/or ROM: 1-2 partial ROM reps
c. wall holds: 2 reps x 10 sec hollow body inversion hold at wall, hands stay stationary
d. box pike handstand hold: 1 rep x 20 sec hold
CrossFit Group Class Programming Template (WK2/9)
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