CrossFit – Tue, 25 Aug
Tuesday WARM up
1:30 Cardio Choice
Then Into…
2 SETS
:20 Dead Hang
5 Scap Push Ups
5 Hollow Rocks
5 Scap Pull Ups
5 Up-Downs
5/5 PVC Around the Worlds
Then Into…
1 SET
5 Kip Swings or Dynamic Swings
5 Kipping Knee Raises
5 Burpees to Bar
Metcon – Tuesday (AMRAP – Rounds & Reps)
“BAR TO BAR”
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6″ Above Standing Reach
RX+
Aim for unbroken sets!
LIBERTY (Beginner)
5 ROUNDS FOR TIME
10 Hanging Knee Raises
10 Up Downs
Bench Press (3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Loading Guidelines
Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/3)