CrossFit – Wed, Dec 7
Warm-Up
Warm-Up
3 ROUNDS
10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*
10 Banded Upright Rows → Band Pull-Aparts → Kneeling Banded Pull-Downs
:45 EZ Cardio of Choice
*Can be banded.
Skill
Metcon
EMOM x 12 MINUTES
MIN 1 – 7-10 Wide Grip Pull-Ups
MIN 2 – :45 Kneeling Banded Pull-Downs*
MIN 3 – :45 EZ Cardio Choice
*Think about pulling band to sternum…replicating the ROM of the C2B Pull-Up.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)
21 Sit-Ups
(Score is Rounds + Reps)