CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Dynamic WU:

25′ Spiderman Stretch

25′ Lateral Squats

25′ Lunge Steps

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Inch Worms

PARTNER WOD (AMRAP – Rounds and Reps)

“Nate”

AMRAP 20

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings 70/53

Alternate movements w/ a partner

(P1 – MU, P2 – HSPU, P1 – KBS, P2 – MU, etc..)

Get Strong Min 43-56 (6 Rounds for weight)

Pause Front Squats

In 13:00 Complete

3-3-2-2-1-1

-Complete a full dead stop pause in the bottom of FS each rep. It doesn’t need to be a long pause, but take out the bounce or

momentum of each rep.

Competitor Extra (AMRAP – Reps)

AMRAP 2

Run 200m

Max Alternating Pistols

-2:00 Rest-

AMRAP 4

400m Run

Max Alternating Pistols

-2:00 Rest-

AMRAP 6

800m Run

Max Alternating Pistols