Saturday 19th August 2017 CrossFit Smash

10 rounds for time (5 each), in pairs

A1:

  • runs 400 m

While

A2

  • 12 toes to bar
  • 12 goblet squats 24/16

When A1 returns from the run, A1 holds handstand while A2 completes 40 double unders

SWAP

A2:

  • runs 400 m

While

A1

  • 12 toes to bar
  • 12 goblet squats 24/16

When A2 returns from the run, A2 holds handstand while A1 completes 40 double unders

………etc

Keep swapping until A1 and A2 have completed 5R each. Any time between finishing 12 T2B and 12 Goblets while your partner is running is rest. Do not start a new round.

Scaling options:

  • T2B: hanging knee raises, sit-ups
  • goblet squats: scale weight first then to air squat
  • handstand: plank
  • double unders: x2 single skips
Greg Fraser