CrossFit – Thu, Oct 6
Warm-up
<p>AMRAP x 3 MINUTES <br />:30 Cardio Choice <br />8 Tuck-Ups <br />8 Ring Rows </p><p>Into…</p><p>AMRAP x 3 MINUTES <br />:30 Cardio Choice <br />6 V-Ups<br />6 Kip Swings <br /> </p>
Workout
Metcon (7 Rounds for reps)
<p>EMOM x 28 MINUTES<br />MIN 1 – :45 Max Strict Pull-Ups<br />MIN 2 – :45 Cardio Choice (Cals)<br />MIN 3 – :45 Max Toes to Bar<br />MIN 4 – :45 DBL KB Static Hold (Athlete Choice, Moderate)*</p><p>*Static Hold Options:<br />Farmer<br />Overhead<br />Front Rack<br />Mixed Grip</p><p>(Score is Total Reps of Pull-Ups, Cals, & TTB)<br /> </p>
Optional Cool Down
<p>FOR RECOVERY<br />1:00 Hurdler Stretch (R)<br />1:00 Hurdler Stretch (L)<br />1:00 Olympic Wall Squat</p><p>-Into-</p><p>5:00 Foam Roll As Needed</p><p>(No Measure)<br /> </p>
