CrossFit – Sun, Oct 16
Warm-up
Warm-up
AMRAP x 4 MINUTES
:30 Row EZ Pace
8 Banded Pull Aparts
8 Banded Upright Row
8 Seated Banded Row
Into…
AMRAP x 4 MINUTES
:30 Row Moderate Pace
8 Banded Lat Push-Down
8 Scap Pull-Ups
8 Ring Rows
Extended Warm-up
Metcon
EMOM x 8 MINUTES
MIN 1 – Complete one of the below Complexes…*
MIN 2 – EZ Row
Option 1…
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Chest to Bar Pull-Ups*
*Jumping Optional.
(No Measure)
Workout
Metcon (AMRAP – Reps)
5 SETS
30/20 Cal Row
-Rest :30-
1:00 Max Reps of Gymnastics Option*
-Rest 1:30 b/t Sets-
Options:
Ring Muscle-Ups
Chest to Bar Pull-Ups
Pull-Ups
Up-Down Jumping Pull-Ups
(Score is Total Reps of Gymnastics Movement)
