Friday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Rounds and Reps)

*Even with this being a partner workout, each member is still expected to have their own equipment and to keep distance from their partner. No sharing equipment or rig spots. Thanks!

Warm Up:

Run 200m

15 Jumping Jacks

10 Toe Touch To Overhead Reach

30 Sec Samson Stretch

10 Lunges W/ Elbow To Ground

Then, 2 Rounds:

10 Air Squats

10 Step Ups

10 Box Pushups

Then, Warmup Pullups/Ring Rows/Deadlift

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24 Min AMRAP w/ Partner: (Rx+)

Alternate Full Rounds:

12 Chest To Box Pushups

12 DB Step Ups (50#/35# , 24″/20″)

6 Pullups

*After each athlete has finished a round – run 200m together

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24 Min AMRAP w/ Partner: (Rx)

Alternate Full Rounds:

12 Box Pushups (90 Degrees At Elbow)

12 DB Step Ups (Any Weight , 20″)

6 Pullups

*After each athlete has finished a round – run 200m together

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24 Min AMRAP w/ Partner:

Alternate Full Rounds:

12 Box Pushups (Any Range Of Motion)

12 Step Ups (No Weight, Any Height)

6 Pullups or 6 Ring Rows

*After each athlete has finished a round – run 200m together

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Solo At-Home Version:

12 Min AMRAP:

12 Box Pushups (Any Range Of Motion)

12 Weighted Step Ups (DB/KB/Med Ball, Any Height)

12 DB/KB Deadlifts

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