CrossFit TBR – CrossFit
The Olympian Lurong Retest…..
Warm-up
COACHES CHOICE WARM-UP! (No Measure)
ANYTHING their little hearts desire….
Mobility
take the time to hit some mobility stretching! roll it out, smash it out, stretch it out….
Metcon
Metcon (AMRAP – Reps)
Level 1 9 minute amrap
20 Medicine Ball GTOH 20 lbs 14 lbs
7 Bar Facing Burpees (step over ok)
15 Barbell GTOH 45 lbs 35 lbs
7 Bar Facing Burpees (step over ok)
10 Barbell GTOH 65 lbs 45 lbs
7 Bar Facing Burpees (step over ok)
5 Barbell GTOH 95 lbs 65 lbs
7 Bar Facing Burpees (step over ok)
AMRAP Barbell GTOH 115 lbs 85 lbs
Metcon (AMRAP – Reps)
Level 2 (9 minute amrap)
20 GTOH 65 lbs 45 lbs
7 Bar Facing Burpees
15 GTOH 75 lbs 55 lbs
7 Bar Facing Burpees
10 GTOH 95 lbs 65 lbs
7 Bar Facing Burpees
5 GTOH 135 lbs 95 lbs
7 Bar Facing Burpees
AMRAP GTOH 155 lbs 105 lbs
Metcon (AMRAP – Reps)
Level 3
20 GTOH 95 lbs 65 lbs
7 Bar Facing Burpees
15 GTOH 135 lbs 85 lbs
7 Bar Facing Burpees
10 GTOH 155 lbs 105 lbs
7 Bar Facing Burpees
5 GTOH 185 lbs 135 lbs
7 Bar Facing Burpees
AMRAP GTOH 225 lbs 155 lbs
Metcon (Time)
Don’t feel like hitting the lurong wod?
After mobility, PICK ANY 3 (or more! or all!), your choice! Mix and Match, choose for time, skillz, or for active recovery!
(I put time as measurement, but you’re welcome NOT to time it, just get it done, put it into notes!
Options:
10 rope climbs
400 m sled pull (pick weight)
1 track lap prowler push
1 mile run
300 double unders
2000 m airdyne
2000 m row
