CrossFit – Tue, Jul 23
Tuesday WARM up (AMRAP – Reps)
8:00 AMRAP
30 Double Unders (30 single unders if cant do 30 DU unbroken)
50m Run
8 Box Step-ups (each side)
4 Box Jumps
5 Kip Swings
5 Hanging Knee Raises
Metcon – Tuesday (AMRAP – Reps)
10-20-30-40
Box Jump Overs (20)
40-30-20-10
Toes to Bar
*200m Run after each round
Time Cap: 20mins
RX+
10-15-20-30
Box Jump Overs (20)
30-20-15-10
Toes to Bar
-200m Run after each round
Accessory (AMRAP – Reps)
Mayhem Mini-Pump – Back and Biceps
4 Rounds
12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-