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