Wednesday, February 8, 2017

Row-Burpee-Box Jump

Wednesday, February 8, 2017

West Metro CrossFit

Coach Soloman (9:00 AM) - 6 of us including Brian and me

Warm Up

800m run, then Spiderman, Toe Pull (opposite hand, opposite toe), Frankenstein, Knee to chest/Heel to butt, skipping high knees, karaoke, Bear crawl forwards/backwards.

Tic-Tac-Toe with wall balls - Game 1 Jumping Jacks, Game 2 Walking Lunges


In teams of 3

5 Rounds of

1 minute row for calories
1 minute burpees
1 minute box jumps (24")
1 minute rest

This was a tough workout.  As a team we got 544.  My partners were averaging over 20 reps for burpees and box jumps, I was struggling between 17 and 19 reps.  I could manage 8-9 burpees and then 9 or 10 box jumps.  Rowing we did well, averaging around 40 calories for the 3 minutes.  I wasn't tracking my numbers independently, but was averaging around 1000 calories/hour.

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