CrossFit – Mon, Jun 29
Warm Up (Checkmark)
6 AMRAP
10 Cal Bike
20 Seconds Pull Up Hold
10 Push Ups
5 Ring Rows
Strength (Checkmark)
30 EMOM
-12 Dumbbell Bench Press 70/45 lbs
-5 Toes to ring + 4 Ring Keep to Swing + 3 Ring Pull Ups
-1 min Rest
-12 Incline Bench Dumbbell Row 70/45 lbs
-16 Banded Tricep Extensions
-1 min Rest
METCON (Time)
For Time:
30 Calories Echo Bike
50 Hand Stand Push ups
30 Calories Echo Bike
Time Cap: 10 min
Rx+:
For Time:
30 Cal Bike
50 Strict Hand Stand Push ups
30 Cal Bike
Rx+:
-12 Dumbbell Bench Press 90/50 lbs
-1 Strict Ring Muscle Ups + 2 Strict Ring Pull Ups + 3 Ring Muscl Ups + 4 Ring Dips
-1 min Rest
-12 Incline Bench Dumbbell Row 90/50 lbs
-16 Banded Tricep Extensions
-1 min Rest