CrossFit – Tue, 14 Jul
Tuesday WARM up
7:00 Flow
0:00–2:00 Jump Rope
2:00–5:00
2 Rounds
10 Hollow Rocks
10 Shoulder Taps
10 Box Step Overs
5:00–7:00
2 Rounds
5 Kip Swings
5 Pike Push Ups
5 Box Jump Overs (low)
Metcon – Tuesday (AMRAP – Rounds & Reps)
AMRAP 20:00
21 Box Jump Over (24/20)
15 Pull Ups
9 Strict Handstand Push Ups
(Score is Rounds + Reps)
AFFILIATE COMPETE:
AMRAP 20:00
21 Box Jump Over (24/20)
12 Strict Pull Ups
9 Strict Handstand Push Ups
**INDEPENDENCE (Intermediate):**
AMRAP 20:00
15 Box Jump Over (24/20)
12 Pull Ups
9 DB Strict Press or 6 Strict Handstand Push Ups
(Score is Rounds + Reps)
**LIBERTY (Beginner):**
AMRAP 20:00
15 Box Step Overs (20)
12 Jumping Pull Ups or Ring Rows
9 DB Strict Press (Light)
(Score is Rounds + Reps)
Accessory (AMRAP – Reps)
3 sets
25 KB Side Bends (each side) @ RPE 7/10
45 sec Side Plank (each side)
-rest 1:00-1:30 between sets-