CrossFit – Tue, Jun 18
General Warm-up
AMRAP 4:
:30 single-unders
:20 handstand hold
10 scap pull-ups
240618 (5 Rounds for reps)
– RX –
7 sets:
3 push jerks + 1 split jerk
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
7 sets:
3 push jerks
Skill Work (Checkmark)
Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.
Stretching
Accumulate:
1:00 banded shoulder stretch/arm
Metcon (AMRAP – Reps)
– ADV RX –
8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.
RX
6 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row three times.