CrossFit Infernal – CrossFit

Warm-up (No Measure)

*If you are completing the open FRIDAY, complete the following

A. Spend 15 Minutes working on a skills/movements that is a WEAKNESS that hasn’t been shown in the Open workouts yet

B. 2 Sets:

– 3 Min min AB @ “easy” pace

– 2 Min row W “Mod” pace

– 1 Min AB @ “Fast” pace

– 5 Burpees AFAP

Rest 60s then repeat

C. Mobilize!

**If you are NOT signed up for the open or are completing SATURDAY, complete the following:

A. Spend 15 Minutes working on a skills/movements that is a WEAKNESS that hasn’t been shown in the Open workouts yet

B. 3-4 Rounds (Build speed/effort over the rounds):

– 30s Row

– 10 Alt. DB Snatch (50/35)

– 12 OH Walking Lunge Steps (50/35)

*Switch arms at 6 steps

– 8 HSPU

Rest 1-2 mins between sets