CrossFit – Tue, Jul 29
SAVE THE DATE: Certus Pool Party Sat. Aug. 16th (Details to come)
Performance & Fitness
Strict Pull-up Strength Work (Checkmark)
Every 2:00 x 3 Sets:
1 Max Set UB Strict Pull-ups (ADV: 20/14# vest)
Rest 2:00 Directly into:
2 Sets:
1:00 max accumulated Chin Over Bar Hold
Rest 1:00
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAPx4:00
6 Wall Walks
12/9 Calorie Echo Bike or 15/12 Calorie Row
18 Box Jump Overs (24/20)
Rest 1:00
Coach’s Notes: Start from where you left off after the rest.
Coach’s Notes: For the Strict Pull-ups scale to be able to get at least 5 reps unbroken. The second part is max accumulated seconds in the minute. This can be scaled with band or holding the top of an inverted bar row.