CrossFit Upper Keys – CrossFit
Warm-up
Warm-up (No Measure)
BUY-IN: PARTNER 800m “Guilt” RUN
then…
AMRAP 5
8/6 CAL BIKE
10 SLAMBALLS
10 LUNGES
10 PUSH- UPS
10 SLAMBALLS
Metcon
“CORNUCOPIA” (Time)
SOLO WOD FOR TIME
50/40 Cal Bike
50 Slam Balls (20/10)
50 Walking Lunges
25/20 Cal Bike
50 Push-Ups
25/20 Cal Bike
50 Slam Balls (20/10)
50 Walking Lunges
50/40 Cal Bike
-Time Cap 30:00-
(Score is Time)
Partner Workout Option
PARTNER “CORNUCOPIA” (Time)
PARTNER WOD FOR TIME
50/40 Cal Bike OR 75/60 Cal Row
60 Slam Balls (20/10)
60 Walking Lunges
30/20 Cal Bike or 45/38 Cal Row
60 Push-Ups
30/20 Cal Bike or 45/38 Cal Row
60 Slam Balls (20/10)
60 Walking Lunges
50/40 Cal Bike OR 75/60 Cal Row
-Time Cap 35:00-
(Score is Time)
