CrossFit – Tue, Oct 29

Tuesday WARM up (AMRAP – Reps)

Banded 7’s
-into-
8:00 AMRAP
30-second Air Bike
10 Ring Rows
10 Beat Swings
5 Scap Pull Ups

Metcon – Tuesday (AMRAP – Reps)

30/24 Calorie Air Bike
30 Pull Ups
30/24 Calorie Air Bike
15 Chest to Bar
30/24 Calorie Air Bike
30 Pull Ups

Time Cap: 14mins

RX+

30/24 Calorie Air Bike
40 Pull Ups
30/24 Calorie Air Bike
30 Chest to Bar Pull Ups
30/24 Calorie Air Bike
20 Bar Muscle Ups

Accessory (AMRAP – Reps)

Mayhem Mini-Pump –Glutes and Shoulders

4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
30-second Superman Hold
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ moderate weight – maintain quality RPE 7

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishe

Pin It on Pinterest

Share This