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