CrossFit – Wed, Mar 25
Warm Up
DEAD-BY (AMRAP – Reps)
Cal Row
Start at 10/7 reps and Continue adding 1 rep per minute until you cannot finish the required reps within that minute.
Stop at minute 10 even if complete it.
Score how many minutes you last, finishing will be 10 reps.
“Midline Meltdown” (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Muscle ups /Bar Muscle Ups
Wall Walks
After each set perform GHD sit ups
-For rounds 1,2,3 = 15 reps
-For rounds 4,5,6 = 10 reps
-For rounds 7,8,9,10 = 5 Reps
Cap 25 min.
For this one, if you don’t have ring or bar muscle ups, scale to toes to bar, DON ‘T perform pull ups or jumping bar muscle ups.
Three sets of:
8/8 Bulgarian split squat wall balls
30 Jump Ropes