CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND OF LINE DRILLS:

25’ High Knees

10 Air Squats

25’ Butt Kickers

10 Push Ups

25’ Alt. Over the Hurdle*

10 Up Downs

25’ Karaoke L

25’ Karaoke R

Slow – Toe Pulls

*Lift one leg, with a 90-degree angle in the knee, out to the side and move up and over an imaginary hurdle

Workout

Metcon (AMRAP – Reps)

PARTNER WOD

OUTSIDE:

8x200m RUN (ALTERNATING)

4X50m FARMER CARRY LUNGES (ALT) (35/20) (20/15)

4X50m OPPOSING CARY (1 ARM OVERHEAD/1 ARM FARMER CARRY) (ALT) (35/20) (20/15)

(1 min rest) After the last athlete in the class completes the OPPOSING CARRY finishes.

INSIDE:

4 MIN MAX CALORIE ROW (evenly split)

4 MIN MAX SIT-UPS (evenly split)

SCORE IS: CALORIES + SIT-UPS = REPS

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