CrossFit – Sun, Oct 1
Warm-Up
Warm-Up
1-2 ROUNDS
30 Mtn Climbers
20 Shoulder Taps
10 Scap Pull-Ups
10/10 DB Bent Over Row
into…
2 ROUNDS
5 Up-Downs
10 Alt. DB Slides
5/5 SA Ring Row
5 Scap Retracts
5 Kip Swings
Workout – Performance
2 ROUNDS FOR TIME (Time)
10 Strict Pull-Ups
100m DB Farmer Carry (50/35)
20 Up-Downs
20 Pull-Ups
10 No Push-Up DB Renegade Rows*
30 Ring Rows
*1 Rep = Row (R) + Row (L).
(Score is Time)
KG DB: (22.5/15)
Workout – Fitness
2 ROUNDS FOR TIME (Time)
10 Banded Strict Pull-Ups
100m DB Farmer Carry (35/20)
15 Up-Downs
15 Jumping Pull-Ups
10 No Push-Up Renegade Rows*
20 Ring Rows
*1 Rep = Row (R) + Row (L).
(Score is Time)
KG DB: (15/10)
Finisher
2-3 SETS
10/10 DB Side Bends
20 Tuck-Ups
40 Alt. Single DB Hollow Body Flutter Kicks
-Rest As Needed b/t Sets-
(No Measure)