CrossFit – Tue, Oct 8
Warm-up
Specific Warm-Up
Pull Up Flow
- :10 Scap pull ups
- :10 Kips
- 2x :10 Kip swings
- 5 Jumping negative pull ups
- 3 Pull ups or workout mod
Thruster
- 3 Cued front squat reps
- 5 Cued push press reps
- 5 Cued thruster
- 3 Lightweight thrusters
- [Add workout weight]
Primer
- 3 Thrusters
- 5 Pull Ups
- 100m Run
Metcon
Holbrook (Distance)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
https://www.crossfit.com/workout/2011/01/27#/comments
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
https://www.crossfit.com/workout/2011/01/27#/comments
Finisher
Bike erg (Checkmark)
10-20 min recovery bike erg
Line drill warm up 25’ each
CT Barbell Flow