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wallballs, KBS, row

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CrossFit Spokane – CrossFit

Warm-up

A: Warm-up (No Measure)

“Farmers + Lumberjacks” Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

B: Warm-up (No Measure)

6-8 mins. of:

10 air squats

10 mtn. climbers

5 inch worms

10 OH band circles

Weightlifting

Shoulder Press (5-5-5-3-3-3+)

40%-50%-60%-70%-80%-90%

Metcon

Metcon (AMRAP – Reps)

15 min. AMRAP

Teams of 2:

3 wallballs . 20/14

3 KBS . 53/35

3 cal. row
*next round is 6 reps of each, then 9 reps, etc.

*partners alternate rounds, with each partner doing a set of 3, a set of 6, a set of 9, etc.