Physical Training

5 rd Warm-Up Strength – Back Squat 6 Rounds

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

45 Min AMRAP (Team) – Accumulate Max Distance Each team member carries an object for 160m except for 1, then rotate through the objects. Once a teammate completes the 160m, they can drop the object and return to help others as needed. The next leg cannot start until all members have completed their 160m. If…

10 Rounds, not for time of: 5 rounds, not for time

4 rounds warm-up 25-minute AMRAP Overhead banded KB carry-down in 1 hand and back in the Opposite.

4 rounds warm-up For Time

3 rounds warm-up For Time For time:50 Box Jumps, 24″/20″. (substitute step-ups)18/12 Calories, Air Bike 2 Intervals, each for time:75 Air Squats15/10 Calories, Air Bike 3 Intervals, each for time:15 Pull-ups12/8 Calories, Air Bike 1:1 to 1:2 Work-to-Rest Ratio Workout provided by CrossFit Linchpin

4 rounds warm-up 10 min Team (U go I go) 5 minute rest 10 Rounds. ( 10 min cap) A CrossFit® workout

5 rounds warm-up Strength and Core Between Sets: 30s – 1min: Heavy Med-Ball Bear Hug Hold. (80/50) Increase the weight of each warm-up set. AMRAP – U go, I go (for the remaining time)

5 rounds warm-up Chipper for Time