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
