CrossFit – Tue, Nov 18
Tuesday WARM up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7s
-into-
8:00 AMRAP
30-second Row
5 Down Dog to Seal Pose
5 Scorpions (each side)
5 Single Arm Dumbbell Bench Press (each)
Strength (Weight)
4 sets
10 Bench Press (build across sets by feel)
Metcon – Tuesday (AMRAP – Rounds and Reps)
Tottenham Hotspur
Workout Prep
2 sets:
10-second Row (build in pace)
3 Push Ups
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
Score is total reps, including the Row
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
Score is total reps, including the Row
RX +
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Deficit Push Ups (4in/2in)
Intermediate
15:00 AMRAP
8/7 Calorie Row
8-12-16-20. . .
Push Ups
Beginner
15:00 AMRAP
7/6 Calorie Row
5-10-15-20. . .
Box Push Ups