Monday 1/16/17 - Calibrated CrossFit

A1. Back Squat @31X1; 3-4 reps x 3 sets, rest 90sec

A2. Nose-to-Wall Handstand Hold; 60 seconds x 3 sets, rest 90sec

*Take 2-3 warm up sets on Back squat so that all 3 sets above are working sets.

B. In teams of two, complete four rounds each of:

Row 500 Meters or AB 1000m

50-Foot Walking Lunges with KB/DB (50/35lbs)

50 Double-Unders

50-Foot Walking Lunges with KB/DB’s

*Partner B may begin rowing as soon as Partner A vacates the rowing machine.

**50’ will be 25’ 1-way and 25’ back marked with cones