CrossFit – Thu, Aug 10

Warm up – Thursday
3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow)
-into-
3 sets
5 Strict Rope Pull Ups or 10 Ring Rows
5 Inchworms + Air Squat (3-second Hold)
10 Alternating V-Ups
Metcon – Thursday (Time)
Teams of 2
5 sets
15/12 Calorie Assault Bike (each partner performs this at the same time) (12/10 Echo)
20 Burpee Pull-Ups
15/12 Calorie Assault Bike (each partner performs this at the same time) (12/10 Echo)
-Rest 1:1 between sets-
Thursday Optional Extra
Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality

Pin It on Pinterest

Share This