CrossFit – Wed, Nov 8
Warm-Up
Warm-Up
2 ROUNDS
10 Up Downs
10 Ring Rows
:30 Banded Lat Push-Downs
:15 Bottom of Ring Hold
Into…
2 ROUNDS
10 Burpees
10 Scap Pull-Ups
:30 Banded Lat Pull Downs
:15 Top of Ring Hold
Skill – All
ON A 15:00 RUNNING CLOCK…
Practice Ring Muscle-Ups *
*Option to practice Pull-Ups/ Chest to Bars.
(No Measure)
Workout – Performance
“DEVIL ON MY SHOULDERS”* (Time)
FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees
50 Burpees
15 Ring Muscle-Ups
50 Burpees
(Score is Time)
*This is a Remix of the NCFIT Classic, Devil In The Details.
Workout – Fitness
“DEVIL ON MY SHOULDERS (FITNESS)”* (Time)
FOR TIME
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees
(Score is Time)
*This is a Remix of the NCFIT Classic, Devil In The Details.
Optional Cool Down
1-2 SETS
10/10 Seated Single Leg Lifts
:25 Tricep Smash + :25 Lat Stretch*
:45 EZ Bike (Nasal Only Breathing)
*Place bar on rack at chest level.
-Rest as Needed b/t Sets-
(No Measure)