CrossFit – Mon, Jun 19
Warm Up – Monday
Hip Halo Warm-up
-into-
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups
-into-
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups
Paused Front Squat (Front Pause Squat:
5 sets of 2 Pause Front Squats @70% of 1RM
5 sets of 2 Pause Front Squats @70% of 1RM
* Rest as needed between sets *)
Weighted Pull-ups (Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM
* Rest as needed between sets *
)
Metcon Monday (Time)
3 rounds
400m Run
20 Toes to Bar
20 Sit Ups
400m Run
20 Toes to Bar
20 Sit Ups
TimeCap: 15mins
Monday Optional Extra
Assault Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast