CrossFit Empire South – CrossFit
Partner Metcon
4 x 4:00 rounds for reps: Run, Double-Unders, Max Cal. Row (4 Rounds for reps)
RX
4 x 4:00 rounds for reps with a partner:
400-m run
40 double-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds
– Partners run together, complete 40 double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
SCALED
4 x 4:00 rounds for reps with a partner:
400-m run
:30 double-unders
Max calorie row in the remaining time
– Rest 1:00 between rounds
– Partners run together, complete :30 of double-unders each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.
INTENDED STIMULUS:
A) Athletes should have at least 1:00 on the rower in each round.
B) Push the pace on the run to ensure more time on the rower, but don’t gas it to the point of not being able to tick in those calories.
C) Advanced athletes should shoot for 30+ calories in each set.
D) Keep the run to 2:00 or less and spend no more than :30 on double-unders.
E) 1:00 of rest means time to recover and hit every round hard!
Post Workout Mobility
Stretching (Checkmark)
Accumulate:
1:00 lacrosse ball foot roll/foot
CrossFit Empire South 