CrossFit – Tue, Dec 19
Tuesday WARM up
1. Movement Prep/Activation and Increasing Heart Rate*
2:00 Run
-into-
8:00 AMRAP
:30 Jump Rope
5 Scap Pull Ups
5 Up Downs
2 Low Bar Muscle Up Transitions
2. Workout Prep
1 set:
10 Double Unders
2 Burpee Pull Ups
5 Double Unders
1 Burpee Bar Muscle Ups
Tuesday Metcon (Time)
Freedom (RX’d)
4 sets
50 Double Unders
10 Burpee Pull Ups
50 Double Unders
3 Burpee Bar Muscle Ups
-rest 3:00 between sets-
Scaling Options:
- Box Bar Muscle-ups
- Burpee Chest to Bar Pull-ups
- Burpee Pull-ups
- Burpee Jumping Pull-up
Tuesday Optional Extra
Mini Leg Pump Sesh
4 Rounds
10 DB Box Step-Ups @ Light-Moderate weight – maintain control and quality RPE 5
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-