26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m row
2 sets of Quadruped Thoracic rotations x 10 each side + :30 PVC external rotation/Lat stretch on bench
3 x 10 Front squat empty bar + 10 push- presses
Bottom workout is a class workout that we have performed back in September 18th. Use results to give idea for your workout strategy
Open 18.5 (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
RX 100/65
Scaled 65/45
Thruster + PU ascending reps (AMRAP – Reps)
AMRAP in 7 minutes
Thrusters #75/#45
Pull-ups
Bent Over SA Dumbbell Row (3 x 12)
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