CrossFit – Fri, Jul 19
Warm up – Friday (AMRAP – Reps)
8:00 AMRAP
10 V-Ups
10 Supinated Ring Rows
10 Single Arm Dumbbell Bench (each)
30-second Ski (Or Row)
Metcon – Friday (AMRAP – Reps)
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
15 Dumbbell Bench (50s/35s)
*Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
RX+
5 Sets (New set every 5:00)
3:00 AMRAP
10 Strict Chin Ups
10 Dumbbell Bench (70s/50s)
-Max Calorie Ski (or Row) in Remaining Time
-rest 2:00 between sets-
(KG conv: 32.5/22.5 DBs)
Accessory (AMRAP – Reps)
Core Work:
3 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
15 Standing Banded Pallof Press (each side)
*Rest 2:00 b/t sets