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Saturday, May 18th: CrossFit Partner WOD with Dana!

17
May

Saturday, May 18th: CrossFit Partner WOD with Dana!

Alpine CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

General: 4 Rounds Rowling

-Penalty= Squat 180 Jumps

3 rounds

5 x “I Dream of Jeanie” w/ Press ea. Arm

20 x Downward Dog Alternating Toe Taps

15 x Frog Pumps

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 PAMRAP (Partner AMRAP)

60 Pull Ups (C2b Rx+)

200m Run

60 DB snatch + 2 lunges 35/50

200m Run

60 Ring Push Ups

200m Run

*movements split between partners, but run together

*partner not working has to hold the sandbag in a bear hug 3/2 inserts – if the sandbag touches the ground 10 synchro burpee penalty
P.s. Zach Helped write this

Endurance

Metcon (3 Rounds for time)

Run 800 Meters @ 70-80% of 1-Mile PR Pace

Rest until fully recovered, and then…

For time:

Run 1 Mile

Compare results with Week One.

Followed by…

Run 1 Mile @ 60-70% effort
The 1-Mile run below is to:

1- Reference your old 1-Mile PR

2- Log your 1-Mile for Time above and track it alongside other 1-Mile Run attempts.

It is NOT an extra 1-Mile run.

1-Mile Run (Time)

Max Effort 1-Mile Run

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