Cross Training

10 min AMRAP – U go, I go

• 3 Toes-to-bar
• 2 push-ups
• 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

• 4 tire flips
• Shuttle run between tire and pull-ups bars (approx 100m)
• 8 ball over shoulder

30 min AMRAP – Rowing Repeats

• 500m Row (pick your pace)
• 1:1 rest

Use the rest as you wish. Stretch, light lifting, or rest if you are sprinting the rows.

5 Rds

• 2:00 min C2 bike
• 1:00 min to complete 5 straight-legged KB deadlifts. (light)

Do deadlifts on a raised platform to get the KB below the toes to stretch the hamstrings.

5 Rds

• 2:00 min Rowing
• 1:00 min Box Step-ups. (If you want, do them weighted)

Metcon

30 minutes of Cycling.

10 Rds

• 2:00 min Ski Erg / C2 bike
• 1:00 min to complete 5 behind-the-head snatch grip presses (you pick the weight)

Murph

30 min ALT EMOM

• Max Cal C2 Bike
• Max Cal Ski Erg
• Power production (12 or 30lb med-ball throw or 70lb KB Swings)

20-minute AMRAP

• 21 cal Row
• 15 box step-ups
• 9 ball over the shoulder (80/50)

For Time

• 2 Rounds
  • 800m run
  • 2400m C2 Bike
• 5 rounds
  • 5 Tire Flips
  • 10 KB Push Press (53’s/35)

For Time

• 1-mile run
• 50 toes to Bar
• 100 push-ups
• 1-mile run

You segment the toe-to-bar and push-ups as you wish.