CrossFit – Mon, Jul 1
CrossFit – Mon, Jul 1
Warm-Up
Warm-Up
2 ROUNDS
100m Jog
10 Alt. Step-Ups
10 Up-Downs
10 Ring Rows
Into…
2 ROUNDS
100m Run
8 Box Jumps
6 Burpees
8/8 Hand Over Hand Ring Rows
Skill – All
ON AN 8:00 RUNNING CLOCK…
Practice Rope Climbs*
*Focus on fully opening the hips before repositioning the hands.
(No Measure)
Workout – Performance
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – 12 Box Jumps (30/24)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
MIN 4 – 100m Run
(Score is Total Rope Climbs)
Workout – Fitness
EMOM x 16 MINUTES (AMRAP – Reps)
MIN 1 – 10 Box Jumps (24/20)
MIN 2 – 12 Burpees
MIN 3 – Max Strict Pull-Ups
MIN 4 – 100m Run
(Score is Total Strict Pull-Ups)
Optional Finisher – All
EMOM x 6 MINUTES
MIN 1 – :45 Plank Hold
MIN 2 – :45 Tuck or Hollow Hold
(No Measure)
