Monday, February 19, 2018

18
Feb

Monday, February 19, 2018

CROSSFIT

Skill/Strength

Pull –

3 x Max Chin-Up on Bar

Push –

Advanced – 3 x 10 Strict Ring Dip
Intermediate: 3 x 10 Dip on Box w/ Feet on Box
Beginner: 3 x 10 Dip on Box w/ Feet on floor

Muscle-Up Technique

3 x 8 Low Ring Muscle-Up Transitions

***Challenger**

3 Rounds (not for time)

10 Ring Rows
10 Push-Ups
10 Cal on Bike

WOD

12 Min AMRAP

20 Thrusters
200 M Run
10 Chest 2 Bar Pull-Ups
100 M Run

L1: 115/85, 10 Unbroken C2B
L2: 95/65, 10 C2B
L3: 75/55, 10 Kipping Pull-ups
L4: DB Thrusters,10 Jumping Pull-ups (scale run if needed or row)

 

BOOTCAMP

Strength/Skill –

Push Ups – technique
-Then-
3 x 5 “Perfect” Push Ups

WOD-

5 Min AMRAP
2 – 4 – 6 – 8…
Push Ups
Air Squats

90 Sec Rest

5 Min AMRAP
2 – 4 – 6 – 8…
Sit Ups
Push Ups

90 Sec Rest

5 Min AMRAP
2 – 4 – 6 – 8…
Air Squats
Sit Ups

90 Sec Rest

4 Min Tabata – Plank

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