CrossFit – Mon, Jul 15
Warm Up – Monday (AMRAP – Reps)
Hip Halo Warm-Up
-into-
8:00 AMRAP
3 Front Squats
4 Up Downs Over Bar
5 Kip Swings
10 Ring Rows
Metcon Monday (AMRAP – Reps)
3 Rounds
10 Front Squats (115/80)
10 Bar Facing Burpees
10 Pull Ups
-At 15:00-
For Time:
30 Front Squats (115/80)
30 Bar Facing Burpees
30 Pull Ups
(KG conv: 52.5/35 FS)
Time Cap (total): 25mins
RX+
3 Rounds
10 Front Squats (135/95)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-At 15:00-
For Time:
30 Front Squats (135/95)
30 Bar Facing Burpees
30 Chest to Bar Pull Ups
(KG conv: 60/42.5 FS)
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Chest and Triceps
3 Rounds
8x 1:1:2 DB Bench @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low@ moderate weight –maintain quality RPE 7
-Rest 1 min b/t rounds-
1:1:2 DB Bench: