CrossFit – Tue, Jan 6
Warm up
Back Squat (Every 2 minutes for 10 minutes:
5 Back Squats + 12 Strict Pull ups )
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 25 minutes of:
Buy In:
800 Meter Run
In the remainder of the time, perform an AMRAP of:
50 DB Snatches 50/35
40 Toes to Bar
30 Hand Stand Push ups
20 C2B Pull-Ups
100 Du
SC:
50 Russian Kettlebell Swings (53/35lbs)
40 Sit-Ups
30 Hand Release Push-Ups
20 Pull-Ups
100 Single Unders
Accessory Work (Checkmark)
Three sets of:
12 Rumanian Deadlifts @ 25%
15 GHD’s
Three sets of:
10 Deadbugs (5/side)
10 Bird Dogs (5/side)
10 Banded Face Pulls