Week 1 Day 4

Posted: April 26, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

2x Through

10 Air Squats

10 GHD Sit Ups

10 Ring Dips

10 Ring Rows

5 Kip Swing

5 Kip Swing Straight Arm Pull

5 Kipping Pull Ups

Metcon (AMRAP – Reps)

3x Through

Amrap Strict Pull Ups

when you come off the bar complete 12 supinated grip bent over barbell rows at a challenging weight

Rest :90s

Score is reps of pull ups

*Can do pull up or chin up or switch grip, whatever is fine so long as they’re strict

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

GHD Hip Extensions

Ring Rows

<12 min goal

*For the ring row, get your shoulders directly under the apparatus and maintain a tight strict midline. These will suck and be very effective if you do them correctly… If you wish to scale, then walk your feet back

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