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Tuesday


Main – CrossFit

Warm-up (No Measure)

Pull up: 3
Dip: 3
Pull up – narrow Supinated “Chin” grip: 3
Dip: 3
Pull up – wide pronated grip: 3
Dip: 3
Chin up Shoulder width Grip: 3
Dip: 3
Pull up – mixed grip: 3
Dip: 3
Pull up – mixed grip: 3
Dip: 3
Pull up – narrow handle pull: 3
Dip: 3
False Grip: 3
Dip: 3

Metcon (AMRAP – Reps)

4 sets
20 sec AMRAP Push Press- 115#/75#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest

Metcon (3 Rounds for time)

3 sets
30 split squat lunge jumps
30 hip extensions
rest 1 min

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