CrossFit XLT – CrossFit

Warm Up Min 0-14 (No Measure)

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

PARTNER WOD (4 Rounds for time)

Every 8:00 for 32:00

800m Run (400m each)

24 Burpee Box Jumps 24/20″ (12 each)

24 Chest to Bar (12 each)

-P1 400m Run, P2 400m Run, P1 12 BBJ, P2 12 BBJ, P1 12 CTB, P2 12 CTB. Then switch who goes first the following round.

Intensity on the Run should be very high!

Competitor Extra (Time)

3 Rounds

15/10 Calorie Echo/AAB

10 Hang Power Snatch 115/75

10 Overhead Squat 115/75

-The bike should be the only “wildcard” factor. On the HPC and OHS you should have a weight you can go UB with through the first round and maybe all three