CrossFit – Tue, Oct 1
Warm-up
Specific Warm-Up
Pull Up + Toe to Bar
- 0:15 Dead Hang
- 0:15 Scap Pull Ups
- 0:15 Top of Pull Hold
- Scale to top of ring row hold
- 5 Jumping Negatives
- Scale to ring row negatives
- 10 Kip Swings
- 5 Kipping Pull Ups
- 3 Kipping Leg Raises
- 3 Toes to Bar
Primer
- 7 Pull Ups
- 250m Bike Erg
- 7 Toes to Bar
- 250m Bike Erg
Metcon
30 for 30 (Time)
For Time:
21-18-15-12-9 Pull-ups
15/12 Calorie Bike
9-12-15-18-21 Toes to Bar
15/12 Calorie Bike
Time Cap: 30 Minutes
Rx+ C2B Pull-ups
Finisher
“Nospil” (Checkmark)
“Nospil”
Not For Time:
400 Meter Backwards Sled Drag @weight(90/60)
General Flow 0:20 each or written time