CrossFit – Mon, Jul 13
Warm Up (Checkmark)
6 AMRAP
10 Cal Row
30 Seconds Hold From pull up rack
10 Good Mornings
Strength (Checkmark)
30 EMOM
-12 Dumbbell Bench Press (moderate-high)
-2 Ring Muscle ups + 8 Ring Dips
-1 min rest
-12 Sumo Deadlifts 55%
-12 Strict Pull Ups
-1 min Rest
METCON (Checkmark)
For Time:
15-10-5
Calories Echo Bike
Strict Hand Stand Push Ups
Box Jump Overs 24/20″
Time cap: 10 min
Sc:
15-10-5
Calories Echo Bike
Hand Stand Push Ups or Hand release push ups
Box Jump Overs 24/20″
Sc:
2 Bar Muscle Ups + 8 Stationary Dips