CrossFit – Tue, Aug 1

Tuesday WARM up
Hip Halo Warm up
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
Power Clean (E90 x 5 Sets
Start with a challenging weight and maintain across all 5 sets OR scale and build weight over 5 sets.)
Tuesday Metcon (Time)
AMRAP 20minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge (bodyweight)
25ft Handstand Walk (scale back to bear crawl if needed)
Tuesday Optional Extra
In a 3:00 window, complete:
18/16 cal row
15/12 cal Assault Bike
*max cals ski erg in remaining time
Rest 2:00

Continue in this timeframe and rep scheme until you achieve 200/160 cals on ski erg.The goal is completion in 9-12 rounds

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