CrossFit – Tue, Aug 20
General Warm-up
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
240820 (5 Rounds for reps)
– RX –
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
– INTERMEDIATE –
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
– BEGINNER –
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Skill Work (Checkmark)
Post-workout
Accumulate:
50 hand-release push-ups
Stretching
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (5 Rounds for reps)
Every 3:00 for 5 sets:
200-m run
7 dumbbell bent-over rows
5 dumbbell hang power cleans
3 dumbbell hang power snatches
– Use two dumbbells for each movement.
