CrossFit – Thu, Oct 10

Warm up – Thursday (AMRAP – Reps)

8:00 AMRAP
45-Second Row
10 Ring Rows
10 Single Dumbbell Shoulder Press (each)

Metcon – Thursday (AMRAP – Reps)

5 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
-rest 1:1 between sets-

RX+

5 sets:
25/20 Calorie Row
15 Chest to Bar
9 Strict Deficit Handstand Push Ups (4in/2in)
-rest 1:1 between sets-

Accessory (AMRAP – Reps)

Core Work:

2-3 sets, time permitting:

15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)

*Rest 1:00 between sets

Pin It on Pinterest

Share This