Tuesday 07-19-2016

9
Aug

Tuesday 07-19-2016

CrossFit

Skill

Every 3 min x 18 mins: Rope Climbs/Freestanding Handstand Walk/Tuck Rock to Tuck Situp

Metcon

“Life”

3 sets for max reps/calories of:

3 min Rowing/2 min Inverted Push-Ups on Boxes/1 min Strict Pull-Ups

Rest 3 min

“Fitness”

3 sets for max reps/calories of:

3 min Assault Bike or Rowing/2 min SHSPUs/1 min Strict Pull-Ups

Rest 3 min

Accessory

3 sets: Alternating DB Hammer Curls x 6-8 reps/DB Skull Crushers x 6-8 reps

CrossFit Core

Warm-Up

Every 3 min x 4 sets:

Squat-Star JJs x 10/Seated L-Sit Leg Lifts x 10/Bridge JJs x 10/Double Unders x 30

Metcon

In teams of 2, complete:

400 m Farmer’s Walk with KB & OH Walk (115/85)(95/65)(65/50), then:

4 Rounds of:

10 Synchronous Strict Full T2B (Comp & Fitness)/25 V-Ups (Life)

20 Synchronous Front Squats (115/85)(95/65)(65/50)

30 Partnered Russian Twists (35/25)(25/15)(15/10)

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