Wednesday – 1/29/2020

CFD – CrossFit


Warm-up (No Measure)

Group warmup:

Every 2 minutes x 4 rounds

125-200m row

8-12 burpees over the rower


Metcon (2 Rounds for reps)

8 minute AMRAP:


KB front rack lunges [70/53#]
American KBS

Max double unders in remaining time

Rest 4 minutes and repeat
Look at that, another workout with a rep scheme of 21-15-9. Crazy… This workout is again intended for you to push hard to complete the work before getting to your jump rope. During the jump rope control your breathing and focus your sight on an object in front of you.

As always, be intentional with your movements, get comfortable with your KB in the front rack position, tap your knee to the ground on each lunge and don’t switch feet until the working leg comes back to center, lock your arms at the top of your KB swing and get the bottom of the bell to the ceiling.

© 2015 All rights reserved. Crossfit Distinction