Back Squats:work uo to a heavy set of 5 in 15 minutes. Do 4 sets of 5 supine grip pull ups in between working sets. Beginners do 10 dumbell bicep curls.
CrossFit Jeremy
21-15-9
OHS 95/65 (sun OH lunges for OHS)
Burpee
Sweat Fit:”Three’s a Crowd”
Three Person Team Relay:
Strength Movement Cardio Movement Plank Movement
Player 1 (Pacer) Player 2 Player 3
15 KBS 180° Plyo Squat Jumps Plank Hold
15 KB DL Burpees Plank Ups
15 Goblet Squat Lunge Jumps Side Plank Hold (alternate each round)
15 KB Snatch Mountain Climbers Sundial Plank
15 Renegade Rows Double Unders Hollow Rock Hold
The strength movement is the pacer, when player 1 completes all 15 reps of the strength movement, he must tag player two and immediately begin the cardio movement. Player 2 must tag player 3 then immediately begin the plank movement. Player 3 must move to strength movement. Once 2 rounds have been completed the team runs the cul de sac, then they may begin on the next movement.
Equipment needed per team:
1 KB
2 DB
1 Jump Rope
Finisher:
Partner Finisher
