CrossFit – Sun, Jan 29
Warm-Up
Warm-Up
1-2 ROUNDS (2:00 CAP)
6 Scap Pull-Ups
6 Scap Push-Ups
6 Bootstrappers
Into…
AMRAP x 4 MINUTES
:30 HARD Row
5 Supine Ring Rows
5 Push-Up to Pike
6 Alt. Lunges
Workout – Performance
Metcon (Time)
2 ROUNDS FOR TIME*
100/80 Cal Row
75 Air Squats
50 Hand Release Push-ups
25 Pull-Ups**
*Wear a 20lb Vest if you have it.
**Option to Perform Strict Pull-Ups
(Score is Time)
Workout – Fitness
Metcon (Time)
2 ROUNDS FOR TIME
80/60 Cal Row
75 Air Squats
50 Push-ups
25 Pull-Ups
(Score is Time)
Optional Cool Down
FOR RECOVERY
2:00 Olympic Wall Sit
2:00 Foam Roll Lats.
1:00/1:00 Pigeon Pose
10 Slow Alt. Scorpions
(No Measure)
