CrossFit – Tue, Jul 18

Warm Up – Monday
Hip Halo
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
Front Squat (5 sets x 3 pause front squats @ 80-90% of 1RM
* Rest as needed between sets *)
Pull-ups (Strict Weighted Chin Up (Supinated)
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM)
Metcon Monday (Time)
200m Run
18-15-12-9-6-3
Shoulder to Overhead (115/75)
(KG conv: 52/34)

Time cap: 15mins

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