CrossFit Upper Keys – CrossFit
Warm-up
Metcon (No Measure)
2 ROUNDS
200m Run or Row
20 PVC Pass Thru’s & Fig 8’s
10 Up-Downs
10 Spiderman’s w/ Worlds Greatest Stretch
10 Inchworms w/ Push-up
10 Lunges 5 FWD/5 RVS
Workout
Metcon (Time)
FUN FRIDAY – PARTNER DB CHIPPER
BUY IN: 1000m Row/800m Run
80 – DBL DB Floor Press (35/20) (20/15)
60 – Slamballs (25/15) (20/10)
40 – SGL DB Goblet Squat (50/35) (35/20)
30 – DB Renegade Rows with Push-up (35/20)(20/10)
20 – DB Up-Downs (35/20)(20/10)
10 – DBL DBL Farmer Carry Lunges (Forward/Reverse) L+R = 1
BUY OUT: 1000m Row/800m Run (Opposite of first Row or Run)
(Score is Time)
