CrossFit – Tue, Mar 11
CrossFit – Tue, Mar 11
Suggested Warm-Up
Warm-Up
2 ROUNDS
1:00 Bike (1st – legs only; 2nd – arms only)
10 Banded Pull Aparts
10/10 Banded sword pulls
10 Lat Push Down
10/10 Dante Row
10 Face Pulls
INTO
2 ROUNDS
1:00 Bike
10 Air Squats (Jumping Air Squat)
8/8 Cossack Squat
6 Scap Pull-ups (supinated Scap pull-ups)
10 Ring Rows
Strength – Performance
3-4 SETS*
2 Bottom to Half Pull-Ups
+
2 Top to Half Pull-Ups
+
2 Strict Pull-Ups
-Rest As Needed b/t Sets-
*Option to use Bands. Option for Strict Chest to Bars.
(No Measure)
Strength – Fitness
3-4 SETS*
2 Bottom to Half Vertical Ring Rows
+
2 Top to Half Vertical Ring Rows
+
2 Vertical Ring Rows
-Rest As Needed b/t Sets-
*Option to use Bands.
(No Measure)
Workout – All
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
30/25 Cal Bike
30 Air Squats
10 Strict Pull-Ups or RIng Rows
(Score is Rounds + Reps)
Optional Cool Down – All
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
