Week 1 Day 4

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)


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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close