5 rounds, each round for time, of:

12/10 Ski Erg Calories

10 GHD Sit-ups

12/10 Ski Erg Calories

10 V-ups

* Rest 1:1 between each round.

Ski Erg Calories / Row Calories
GHD Sit-ups / Stick Sit-ups

Complete in teams of 2. You go-I go fashion.

Rest 3 mins before Accessory…

Target time each set: 2:15-2:30
Time cap each set: 3 minutes

These are intended to give your athletes a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath. Ideally, you can perform these with partners as well!

Athletes should approach each movement consistently to help keep a steady workflow without over-resting or blowing up their core.

4 rounds for quality of:

15 Pulse Ups

Superman Hold, 1 min

Suitcase + Overhead Carry, pick load, L 30 yd/R 30 yd

* Rest 2 mins