CrossFit – Tue, Jun 4

Tuesday WARM up (AMRAP – Reps)

2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts
8:00 AMRAP
30-second Row (build in pace)
5 Hollow Rocks
8 Hand Release Knee Push Ups

Skill Work (AMRAP – Reps)

Gymnastics Skill Work: Crossovers

Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let’s practice and prepare. Or, choose an appropriate jump rope movement to practice:

Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles

After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don’t worry about counting.

Metcon – Tuesday (AMRAP – Reps)

20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 V-Ups



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