CrossFit:
A.) EMOM x 40min.
Min. 1.) 12/10 Calorie Assault Bike or Row or Run to Bus Stop
Min. 2.) 12 Burpees
Min. 3.) 50 Double Unders
Min. 4.) 1min. Plank or Practicing skill of your choice
Cool Down:
2 min easy cardio
Sweat:
0-6min.
1 Round:
400m Run
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups
6-12min.
3 Rounds:
20 Alt. DB Snatches (50/35lb.)
60 Double Unders
12-18min.
1 Round:
400m Run
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups
18-24min.
3 Rounds:
20 Alt. DB Snatches (50/35lb.)
60 Double Unders
24-30min.
1 Round:
400m Run
30 Close Stance DB Squats (50/35lb.)
15 Pull-Ups
30-35min.
Max Push-Ups!
Can anyone bang out 100?
*Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.
*If you want to beef it up a little, you can go up in weight on the DB Squats on the 2nd and 3rd rounds.
*Close Stance DB Squats Demo (Except hold the DB vertically):
https://www.youtube.com/watch?v=U7Y-bY4bZj0
*If you want to beef it up a little, you can go up in weight on the DB Squats on the 2nd and 3rd rounds.
*Close Stance DB Squats Demo (Except hold the DB vertically):
https://www.youtube.com/watch?v=U7Y-bY4bZj0
Practice a skill of you choice option: Although, I love the plank here, you may use this time to work on a few movements you feel “so so” at and want to get better. Whether that’s stringing together 2-3 muscle ups consistently or getting 10 TTB unbroken… You can use this time to polish your skills.