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:

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