CrossFit – Thu, Aug 3
Warm up – Thursday
Banded 7’s
-into-
3 sets
40-second Row
20-second Single Unders
5 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 Scap Pull Ups
5 Pike Push Ups
-into-
3 sets
40-second Row
20-second Single Unders
5 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 Scap Pull Ups
5 Pike Push Ups
Deadlift (4 Set x 8 Reps
Start at 55% and build to 75% 1RM across 4 sets
Start at 55% and build to 75% 1RM across 4 sets
rest maximum 90secs between sets)
Metcon – Thursday (Time)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Up