CrossFit – Tue, Nov 28
Warm-Up
Warm-Up
2 ROUNDS
:45 Cal Bike @ RPE 6
8 Tempo Ring Rows (:02 Pause at the top)
10 Tuck-Ups
12 Hollow Rocks
Into…
1-2 ROUNDS (Time Permitting)
:45 Cal Bike @ RPE 6
8 Scap Pull-ups (:02 Pause at the top)
10 V-Ups
12 Hollow Rocks
Workout – Performance
EMOM x 30 MINUTES (AMRAP – Reps)
MIN 1 – 15/12 Cal Bike
MIN 2 – Max Strict Pull-Ups
MIN 3 – 15/12 Cal Bike
MIN 4 – Max Toes to Bar
MIN 5 – Rest
(Score is Total Reps of Strict Pull-Ups + TTB)
Workout – Fitness
EMOM x 30 MINUTES (AMRAP – Reps)
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Ring Rows
MIN 3 – 12/10 Cal Bike
MIN 4 – Max Knees to Chest
MIN 5 – Rest
(Score is Total Reps of Ring Rows + K2C)
Optional Cool Down
EMOM x 9 MINUTES
MIN 1 – :45 Foam Roll Lats
MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball
MIN 3 – :45 Rebound Pose
(No Measure)