Boulder CrossFit – CrossFit

“The Expendables” (Time)

3 Rounds for Time with a Partner

100 Double Unders

80 Abmat Sit-Ups

60 Wall Balls

40/35/30 Calorie *Bike

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Wall Ball: 20/14lb, 10/9ft

Work can be split anyway you want with your partner to achieve the best overall time

M/M, M/F, F/F

*40/35/30 Calorie Echo

44/38/33 Calorie Assault Bike

48/43/38 Calorie Bike Erg

Finisher (No Measure)

3 Sets: For Quality

8/8 Reps Single-Leg Pistol Box Step-Downs (Slow Eccentric)

15 Hollow Body Band Pull-Downs

3-5 * Explosive Med Ball Chest Pass + Sprint

*Focus: Power generation and fast-twitch activation. Good addition to a day with more steady state endurance. Great for building athletic capabilities

Execution: In an athletic stance, aggressively pass a med ball into a wall, then immediately sprint 5-10m before resetting.