That is the biggest misconception with CrossFit. Yes, it can be difficult and you can really push it, but truthfully, most of us didn’t consider ourselves athletes before CrossFit. We are regular people with common goals just looking to live healthier and stronger lives.
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