Out in Miami this week setting up this year’s version of our WZA Compound.
CROSSFIT
S&P cycle: squat – pull – press – pull – OFF
3 rounds, each for time:
10 K2E
20 burpees
30 KBS (53/35)
40 abmat situps
50 double-unders
*rest 4-5 min bt rounds
CSPORT
A. Against a 3 min clock:
15 DB ground to OH
10/7 cal bike or row
*rest the remainder of 3 min interval x 4 rounds (12 min)
15 DB ground to OH
10/7 cal bike or row
*rest the remainder of 3 min interval x 4 rounds (12 min)
B. AMRAP in 12 min
10 Box jumps
15 Goblet squats
200m run/row
C. AMRAP in 12 min
10 K2E
10 Push ups
200m run or row
D. 4 min clock
1 min Plank
1 min Russian twists
1 min Sit ups
1 min Plank