CrossFit – Tue, Sep 9
Tuesday WARM up (AMRAP – Reps)
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
Deadlift (Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%)
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%)
Skill Work (AMRAP – Reps)
Gymnastics – Pressing (Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups