Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

10 Iron cross/ RO2VS

2:00 light row/bike/erg

20 Band pull-aparts (Over/under)

10 Down dog to lizard pose

10 Cat/Cows

10 Bird-dogs

Accessory Work

Pull-up progression: http://www.50pullups.com/

Click on the link and choose the program that most aligns with your current max pull-ups.

12 min time cap

Metcon (AMRAP – Reps)

Conditioning

4 rounds (2 minutes on, :30 seconds off)

15/10 Cals

Max push-ups

*For a challenge do push-ups on 45# plates

Sub bench dips for push-ups: https://www.youtube.com/watch?v=D6T0X0a6dBc

Metcon (3 Rounds for reps)

5 min AMRAP

10 Pul-ups

15 Sit-ups

2 min rest

5 min AMRAP

10 SDLHP (75/55)

10 Burpee over bar

2 min rest

5 min AMRAP

15 WB (20/14)

25 KB swings (53/35)

Rx+: Chest to bar

Fire breather: GHD sit-up/ MU