Main – CrossFit
Skills Development
Metcon (No Measure)
For those who can perform pull-ups, work either c-kip or butterfly swings. For those without pull-ups 3×10 kip swings, 3×10-15 strict ring rows, 3×5-8 negative pull-ups
Metcon (7 Rounds for reps)
Every minute on the minute for 7 minutes, complete as many pull-ups as possible.
Workout – AMRAP
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 3 minutes of
3x Hang Cleans (135/95)
6x Bar Facing Burpees
Rest for 1 minute
Complete as many rounds and reps as possible (AMRAP) in 3 minutes of
3x Hang Cleans (135/95)
6x Bar Facing Burpees
Rest for 1 minute
Complete as many rounds and reps as possible (AMRAP) in 3 minutes of
3x Hang Cleans (135/95)
6x Bar Facing Burpees
Start next AMRAP where previous AMRAP left off.
Record total rounds and reps for all three AMRAPS.
Mobility
Foam roll lats
Foam roll lower back
Lacrosse ball upper back
Lacrosse ball between shoulder and neck (traps) against rig uprights
Lacrosse ball glutes