CrossFit:
Odd: 10 Push Jerks 135/95
Even: 15 Wall Balls 20/14
10/7 Cal Assault Bike
10 Pull-Ups
Bodywork:
For Time:
20 Toes-To-Hands
40 Shoulder Taps
20 Toes-To-Hands
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
100 Chair Dips
80 Air Squats
60 Sit-Ups
40 Shoulder Taps
20 Toes-To-Hands
Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement. Can you finish it all under 20min??
Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw
Sweat:
AMRAP 6:00 min x 2 rounds:
1min. of DB floor press
1min. of Pull-Ups or Bent over rows Rows
1min. of Push-Ups
1min. of Sit-Ups
Run 200m
AMRAP 6:00 min x 2 rounds:
1min. of DB Renegade row (right)
1min. of DB Renegade row (left)
1min. of DB Push Press
1min. of Sit-Ups
Run 200m
AMRAP 6:00 min x 2 rounds:
1min. of Toes to Bar
1min. of Thrusters
1min. of Sit-Ups
1min. of Russian Twist with 5lb. plate
Run 200m
Rest 2min. Between Sections
*The only rest you’re getting is the time you earn from doing the bike or run HARD.
Da Daily D:
4min. AMRAP:
400m Run
1 Round of “complex”
Max Burpees in remaining time…
Rest 1min. x 5 Rounds (25min. total)
15 DB Deadlifts
12 DB Hang Power Cleans
9 DB Push Press
Weight: 50/35s