CrossFit – Tue, Dec 9
Tuesday WARM up
8:00 AMRAP
30-second Machine
5 Inchworms to Push Up
10 Scapular Push Ups
5 Hand Release Push Ups
10 Alternating V-Ups
5 Scap Pull Ups
Metcon – Tuesday (AMRAP – Rounds and Reps)
15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)
(KG conv: 22.5/15 DBs)
RX+
15:00 AMRAP
3 Wall Walks
15 Dumbbell Bench Press (50s/35s)
15 GHD Sit-Ups
(Score is rounds + reps)
(KG conv: 22.5/15 DBs)
Skill Work (AMRAP – Reps)
Gymnastics – Handstand/Grip (Week 7)
8-minute EMOM
Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows
Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)
Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)