CrossFit – Mon, Jul 24
Warm Up – Monday
Banded 7’s Warmup
-into-
8:00 Amrap
20 sec Assault Bike
4 Updowns to Seal Pose + Box Get-over
5 GHD’s to Parallel
4 Kip Swings + 2 Pull Ups
4 inch Worms
-into-
8:00 Amrap
20 sec Assault Bike
4 Updowns to Seal Pose + Box Get-over
5 GHD’s to Parallel
4 Kip Swings + 2 Pull Ups
4 inch Worms
Metcon Monday (Time)
25 Burpee Box Get Over (30/24)
50/40 Calorie Assault Bike
25 GHD Sit-Up (Or Stick Sit Ups)
15 Bar Muscle-Up (Or 30 Chest to Bar)
25 GHD Sit-Up (Or Stick Sit Ups)
50/40 Calorie Assault Bike
25 Burpee Box Get Over (30/24)
50/40 Calorie Assault Bike
25 GHD Sit-Up (Or Stick Sit Ups)
15 Bar Muscle-Up (Or 30 Chest to Bar)
25 GHD Sit-Up (Or Stick Sit Ups)
50/40 Calorie Assault Bike
25 Burpee Box Get Over (30/24)
Time Cap: 25mins
Monday Optional Extra
EMOM 10mins
Odd: 8-12 DB box step overs
Even: 8-15 banded pull ups