CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.3 at max effort. Do not double up workouts…hit one with everything you’ve got.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
Workout
Metcon (Time)
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Think about your performance in the Open so far and what you want for the final 2 weeks.
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