Tuesday 6-28-16

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Strength:20min
 

Alternating EOMOM

  • Form: Metcon (10 Rounds for reps)

Max Ring Rows
Max Push-ups

1st min Rows
2nd min rest
3rd min Push ... Etc.
Score Rows as odd rounds and Push as even rounds

  • Con: Metcon (10 Rounds for reps)

Max Strict pull-ups
Max feet elevated Push-ups (16/12)

1st min Rows
2nd min rest
3rd min Push ... Etc.
Score Rows as odd rounds and Push as even rounds

  • Int: Metcon (10 Rounds for reps)

Max Tuck Front Lever Rows
Max Psuedo Planche Push-ups

Tuck FL Row: https://youtu.be/pnzAYknzuJ4

Psuedo Planche: https://youtu.be/vzvmvQRllUc

Metcon

  • Form: Metcon (Weight)

ALT EOMOM
100m Run
30 RKBS

3 ROUNDS

  • C/I: Metcon (Weight)

ALT EOMOM
120/200m Run
20 KBS

3 ROUNDS