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TRIPLE DEATH

25
Jul

TRIPLE DEATH

Midcoast CrossFit – CrossFit

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Arrival warm up (2 rounds) (No Measure)

(2 rounds)

200 m run/ 250 m row

10 air squats

10 hand release push-ups

Foam roll/PVC roll

(No Measure)

MOBILITY:

Shoulder smash

Walking arms

Dynamic 90’s

Couch stretch

Pigeon stretch

Hamstring rollouts

DYNAMIC:

(Down and back)

High knees

High knee skips

Butt kicks

Low lateral shuffle

Dead bugs

Metcon (Time)

TRIPLE DEATH

(2 people per team) (for time)

Partners switch every double set…EX. Partner A completes 5 and 5 then partner an completes 5 and 5 and continue to alternate. Partner not working holds KB (35/26)(44/35)(53/44). KB cannot touch the ground, 5 burpee penalty at the end for every drop.

For time:

5,4,3,2,1 C&J (95/65)(135/95)(155/115)

5,4,3,2,1 BAR FACING BURPEE

12,10,8,6,4 WALL BALLS (15/10)(20/15)

12,10,8,6,4 T2B (leg raise,K2E)

5,4,3,2,1 PUSH PRESS

(Option A) (same weights as C+J)

(Option B) (75/55)(95/65)(135/95)

5,4,3,2,1 RING DIP/M.U.(assisted)(ring dip)(M.U,)

FINISHER:

Partner 400 m run relay(200 each)(partner not running holds KB)

***if you cannot push press what you clean and jerk make sure to take a few seconds to switch out weights. Load your bar accordingly,

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