CrossFit – Tue, Nov 7
Tuesday WARM up
Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)
-into-
3 min AMRAP
5 world’s greatest stretch (each side)
4 box get overs (practice transition)
Tuesday Metcon (Time)
Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row
Accessory
Pump Session
30-20-10
Push ups
Ring rows
rest 3mins
30-20-10
DB bicep curls
banded overhead tricep extension