CrossFit LandRush – CrossFit

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CrossFit

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.

The chef puts on an apron.

The accountant brings a suitcase.

These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?

Let character be what defines you.

Metcon (AMRAP – Reps)

Partner WOD

Teams of 2, AMRAP25…

Complete as many reps as possible in 25:00…

3-6-9-12-15….

Scaled

Calorie Row

Kettlebell Swings (35/25)

Wallballs (14/10)

Rx

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)
One partner working at a time

Teammates will switch after completing full rounds

Flow of Workout:

Athlete 1 Completes Round of 3

Athlete 2 Completes Round of 3

Athlete 1 Completes Round of 6

Athlete 1 Completes Round of 6

….

All athletes will row the same number of calories for logistics

Choose weights that you could cycle for 25+ reps unbroken when fresh

It’s ok for teammates to be using different weights

In the double digit rounds, athletes should be able to complete each movement in 2 sets max