CrossFit – Tue, Dec 5
Tuesday WARM up
Hip Halo
Into
6:00 AMRAP
0:30 assault bIke
5 pike push ups
10 jumping lunges
Skill Work (Max reps)
Pull up week 4 progressions
3x 45-60sec dead hang (if can’t hang on this long then jump down and shake out 10secs).
Rest 1min between sets
3 x 5-8 5second negative pull ups (use a box to scale).
Rest 1min beteen sets
3 x 5-7 banded or unassisted pull ups
Rest 30seconds between sets
3 x 3-4 unassissted or weighted pull ups
Rest 30 seconds between sets
Time cap 20mins
Tuesday Metcon (Time)
5 sets
15/12 Cals Assault bIke
12 handstand push ups
15m DB front rack walking lunge (22/15kg)
Rest 1:1
Target time 1:50-2:15/set
Time cap 2:30/set