CrossFit – Thu, Sep 4
Warm up – Thursday (AMRAP – Reps)
Banded 7’s
-into-
6:00 AMRAP
5 Scap Pull Ups
5 Kip Swings
5 Ring Rows
10 Alternating V-Ups
5 Up Downs
Skill Work (AMRAP – Reps)
Gymnastics – Pulling (Week 2)
Workout Definition
Pulling Test Day:
*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level.
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
Metcon – Thursday (AMRAP – Reps)
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
Time cap:16mins