Week 2 Day 4

Posted: May 3, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

2x Through

:20s Hollow Rocks

:20s Superman Hold

2x Through

5 Scap Pulls

5 Kip Swings

5 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)

50-30-10

GHD Sit Ups

Wall Balls 20/14

<15 Min

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