CrossFit – Tue, Jul 16
Warm-up
Metcon
Fast Break (Time)
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)
15/12 Calorie Row
15 Wall Balls (20/14)
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the workout
Accessory
Gun Show (Checkmark)
Gun Show
A) 3×5 Wide Grip Pull-ups
B) 60 Alternating Bicep Wall Curls (30 Each Arm)
* Complete All (A) Before (B)
* Rest 2-3 Minutes Between Pull-up Sets
General Flow
30s Pigeon (right)
30s Pigeon (left)
30s Downward + Upward dog
30s Bootstraps
“Rowling” Game
3 Rounds
1. Athletes attempt to row exactly 100m.
2. Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls.
3, The athlete completes the number of Medball squat cleans equal to the number of meters they were above or below the 100m mark.
Row
20s legs only
20s legs + open hips
20s legs + open hips + pull
20s cued strokes
20s rowing
WB
5 medball deadlift
5 medball squat clean
5 medball push press
5 medball thruster
5 wall balls
PRIMER
10/8 Cal Row
10 Wall Balls