10.21.2014

Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Body on the :20 & Superman on the :10

Then 4 Rounds of Handstand Hold

3x

20 DU

5/5 Single Arm Ring Rows

10 pushups

10 walking lunges

10 situps

Gymnastics

Skill Work:

Bar Kip + Kip Pull Up/C2B

Weightlifting

A): Weighted Pull-ups (55/65/75% x 10+; E:90)

B): Shoulder Press (55/60/65/70/75% x 5; E:90)

Metcon

AEROBIC

Metcon (AMRAP – Reps)

E:75

1) :30 Jump Rope/DU + 10 Push ups

2) :30 JR/DU + :20 Plank

Repeat x3

Rest 5:00

Repeat
Think sustainable, continuous effort on the rope work. Aim to go the entire :30 unbroken. This is an aerobic effort. Breathing rate up, heart rate up a little, sweaty, NOT taxing. Nothing needs to be recorded, just do some work.

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