Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

200m Medball Run (No Measure)

3 rounds
10 Ring Rows
10 Push-ups
10 Pass Throughs

Mobility

5 mins

Foam Roll (No Measure)

Gymnastics

20 mins

Pull-up Progressions – ground work/bar work

6 min EMOM – Max Strict Pull-ups without coming off the bar

Strict Pull-Ups (Bar) (6 min EMOM)

Metcon

Chipper (5.6.14) (Time)

15 HSPU (scaled as needed)
20 DL (155/105)
25 Box Jumps (24/20)
30 Pull-ups
35 KBS (1.5/1)
100 Abmat sit-ups
**15 min time cap**

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