CrossFit – Tue, 28 Jul
Tuesday WARM up
2:00 Bike
Then Into…
AMRAP x 5 MIN
10 PVC Pass Throughs
10 Scap Push Ups
10 Plank Shoulder Taps
10 Sit Ups
25ft Bear Crawl
Skill Work (AMRAP – Reps)
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 – 3 Kick Ups + 2-3 second descent*
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 – :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
Metcon – Tuesday (AMRAP – Rounds & Reps)
FREEDOM (RX)
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups*
15 Handstand Push-Ups
(Score is Rounds + Reps)
*Option for GHDs
INDEPENDENCE (Intermediate)
20:00 AMRAP
20/16 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups or DB Push Press (50s/35s)
(Score is Rounds + Reps)
(KG conv: 22.5/15)
LIBERTY (Beginner)
20:00 AMRAP
15/12 Calorie Air Bike
10 Sit-Ups
10 DB Push Press (light)
(Score is Rounds + Reps)