CrossFit – Tue, Dec 10
2 ROUNDS
200m Run
10 Box Step-Ups
10 Scap Pull-Ups
10 Ring Rows
:15/:15 Top/Bottom Ring Dip Hold
Into…
1 ROUND
200m Run
10 DB Box Step-Ups
8 Kip Swings
6 Tempo Ring Rows (:02 pause @ top, :03 down)
6 Strict Ring Dips
MIN 1 – Practice Gymnastic Option*
MIN 2 – 100m Run
*Gymnastic Options…
3-5 Strict (Banded) Pull-Ups
3-5 Pull-Ups
1-2 Muscle-Ups
(No Measure)
ON AN 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
30 Ring Muscle-Ups*
*Each break complete a 200m Run + 12 DB Alt. Step-Ups (50/35)|(24/20).
(Score is Time)
KG DB: (22.5/15)
50 Pull-Ups*
*Each break complete a 200m Run + 12 DB Alt. Step-Ups (35/20)|(20).
*Option for Strict Pull-Up.
(Score is Time)
KG DB: (15/10)
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)
