© 2019 CrossFit Spartanburg

SATURDAY 11.11.17

November 11, 2017

COMPTRAIN CLASS PROGRAMMING

 

METCON (OPTION 1):

"FOUR-TITUDE"

 

4:00 AMRAP

BIKE FOR CALORIES

 

ON THE 0:00 = 12 BURPEES

ON THE 1:00 = 9 BURPEES

ON THE 2:00 = 6 BURPEES

ON THE 3:00 = 3 BURPEES

 

REST 2:00 BETWEEN ROUNDS

 

METCON (OPTION 2):

"AIR BAGS V2"

 

TEAM WORKOUT (3 ATHLETES)

 

25:00 AMRAP

10 WRECKBAG ZERCHER REVERSE LUNGES

10 WRECKBAG-TO-SHOULDER

20 LATERAL WRECKBAG HOPS

200M ROW

 

*RELAY STYLE, ATHLETE B CAN START ONCE ATHLETE A STARTS THE ROW

 

 

 

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