CROSSFIT WORKOUT 1.1

Score Type:: Total Time

PARTNER WORKOUT IN TEAMS OF 2...

FOR TIME*

150 Wall Balls (20/14)
150 Russian KB Swing (70/53) performance|(53/35) fitness
1 Mile Run

*P1 works while P2 rests, split work as needed. In the run, partners must alternate every 200m.
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Today’s chipper style partner workout is all about identifying sets of the movements that can be done fast and unbroken with minimal transition time between partners. We are splitting up the volume of “Karen” in the Wall Balls, so push the pace and go for sets that don’t slow down. The Russian KB Swings will get grippy, but they will be over before you know it. Have the athletes face each other and switch quickly. The final Mile Run should feel like 200m sprint repeats, get it over with!
BURN Workout 1

Score Type:: Not Scored

FOR QUALITY

AMRAP x 14 MINUTES

50' Cross Body Carry 
8/8 Side Plank Rotations 
250m Row
24 Alt. Lunges
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Quality, controlled moving today is the name of the game. We don’t want members rushing through, just to get max rounds within the 18 minutes. That is not our goal today. The only movement that can truly be sped up is the row, if members want to.

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