CrossFit – Wed, Jun 25
2 Sets for Quality
10/8 Calorie Row
10 Hanging Knee Raises
20 Single Unders
10 Air Squats
5 Push-Up to Down Dog
2 Sets: For Quality
10 Beat Swings
5 Toes-to-Bar (or Knees to Chest)
15 Double Unders or Single-Single-Double or 30 Single Unders
8 Wall Balls @ Working Loads
3 Rounds for Time
18/14 Calorie Row
18 Toes to Bar
72 Double Unders
24 Wall Balls
9/7 Chest to Bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 2:
3 Rounds for Time
18/14 Calorie Row
14 Alternating Toes to Bar
36 Double Unders
18 Wall Balls
9 Pull-ups
9 Ring Dips
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
3 Rounds for Time
15/12 Calorie Row
18 Kipping Knee Raises
72 Single Unders
18 Wall Balls
9 Ring Rows
9 Push-Ups
Wall Ball: 14/10lb, 6/4kg
Rx+:
3 Rounds for Time
24/20 Calorie Row
24 Toes to Bar
80 Double Unders
30 Wall Balls
10/8 Bar Muscle Ups
Wall Ball: 30/20lb, 14/9kg, 10/9ft Target
Time Domain: 15-20min
Time Cap: 25min
Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume
RPE: 8.5–9/10
Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.
Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
4 Sets: For Quality
