11AUGUST18

CrossFit Rise Above – CrossFit

Warm-up

Warm-up (No Measure)

Group Dynamic

Teaching

Warm-up (No Measure)

Work on lifting odd objects.
With odd objects the back will bend, but you have to keep it braced too. If you are lifting the bag, you can either clean it into position, or you can tip it on its side and bear hug it- then bring it to your knees and stand with it. Either way, the load needs to stay close to the body.

Metcon

Metcon (Time)

In Teams of 3:

4 Rounds for Time

600m Row

300 Double Unders

100m Zercher Carry with Sandbag (100/70)

(100= big bag / 70= heavy punching bag)
You’ve got a team on this one, so split the work when things start to slow down.

For double unders, sub using 2 singles for every double, or 1 burpee for every 5 doubles.

The classic Zercher Carry is in the crease of the elbows. Or you can also bear hug the bag and walk like that. 100m is 5 lengths of the gym.

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