Cascade CrossFit – CrossFit
Sunday Warm-up (No Measure)
Assault bike or Row 2 minutes
High Knees Down & Back
Heel Kicks Down & Back
Bear Crawl back
Crab walk back
3 Rounds for Time:
200M partner carry* (or carry 150/100# Dball)
18 burpees over the box (30 inch box – just get over the box any way you can)*
…if you have one, bring and wear a weighted vest!
*if you are doing the partner carry – wait until you are both done with all your burpees (18 per person, completed both people working at once) and carry each other for the 200M. You can alternate who carries who as needed.
Sunday Cool Down (No Measure)
2 minute easy Ski Erg
Spend 2 minute in “sink stretch” with Barbell or Band
Banded Hip Distraction, 2 minutes per leg