CrossFit – Tue, Jun 25
General Warm-up
2 sets:
10 soldier walks
5 inchworms
10 ring rows
10 scap pull-ups
2 sets:
10 air squats
10 hollow rocks
10 Superman’s
10 kip swings
Skill work (Checkmark)
Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
use a 10lb plate and hold it out in front
Since U Been Gone (AMRAP – Rounds and Reps)
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Dumbbell Front Squats 50 / 35 lb’s
15 Burpee Pull-ups
* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off In The Previous AMRAP
Gun Show
5 sets of 10 Dumbbell Floor Press
5 sets of 10 Empty Barbell Curls
