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CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Warm-up (No Measure)

I know it is not the normal max out Saturday but with all the hand tears and the beat up legs, we are going to take an active recovery day to get ready for Monday. We start a 4 week squat cycle come Monday so be ready!

Metcon (No Measure)

7:00 of work / 3:00 of rest for 60:00 w/ a partner (3 times at each station.

station 1

partner 1 – 20 cal row and 20 ab mat sit ups

partner 2 – double KB hold

*partner 1 can only work while the other partner is holding. If the KB are on the ground then work can not be performed.

station 2

partner 1 – 15 cal AB and 8 burpees

partner 2 – wall sit

* same rules apply. you can only keep working if the wall sit is being performed.

station 3

partner 1 – 30 dubs and 15 push ups

partner 2 – plate hold over head 45/25

*same rules as first two stations