CrossFit – Tue, Jul 25
Tuesday WARM up
Hip Halo Warm up
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
-into-
3 sets:
5 Single Arm Ring Rows (each side)
5 Front Squats (empty bar – build across sets)
5 Up downs
Front Squat (Build to a heavy single (10-12 minutes)
* Rest as needed between sets *)
* Rest as needed between sets *)
Weighted Pull-ups (Strict Chin Up:
– Max Weight)
– Max Weight)
Tuesday Metcon (Time)
12:00 min AMRAP
200m Run
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
(KG conv: 61/43)
200m Run
3 Power Snatches (135/95)
6 Overhead Squats (135/95)
(KG conv: 61/43)
Tuesday Optional Extra
Run "Speed Endurance" Workout
9 Sets
200m at easy pace
300m at fast (or 1-mile) pace
100m walk in sub-60sec
-No rest b/t reps or sets-