We believe that you should move your body and get a little sweat going daily. Some enjoy CrossFit so much that they will attend as many as 5 or 6 days per week. For some that’s too much and they will CrossFit 3-4 days per week. This really comes down to: 1) What are your goals (3x week fitness vs 5x week fitness)? and 2) How much can you commit to? No matter your experience or skill level, the more you do something, the better you will become!
COACH AND ATHLETE NOTES:
This one is all about the grip and your core. Remember to breath and not death-grip the KBs. Slow is smooth, and smooth is fast!
1. Partner WOD (25:00-35:00)
Row 250 meters
*Partner 1 rows while Partner 2 Holds 2 KBs (53/35) in the front rack position with handles touching. When partner 1 finishes the row, the athletes switch. Round 1 is done when athlete 2 finishes the 250 meters. Athletes can only row while their partner is holding the KBs in the front rack position. If the KBs come down from the rack position the person rowing must stop
2. Partner WOD, part 2 (35:00-45:00)
Rest 1 minute after completing “Tailpipe” then do:
400 meter Farmers Walk (53/35 lb KBs)
*Partners can break this up anyway they want to accumulate the 400 meters.
L3 – (53/35)
L2 – (35/25)
L1 – (25/10)
3. Cool Down and Skill (45:00-60:00)
1) Kneeling Forearm Stretch
2) Practice any skill of choice. Suggestions are to practice rope climbs and/or Muscle Ups