CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Mobility- 5:30-7:00pm
Amy looked strong doing her Push Press on Wednesday!
Strength
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 secondsSince reps are so low, banded strict and negatives should be first modifications used. Negatives should take at least 5 seconds.
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 secondsSince reps are so low, banded strict and negatives should be first modifications used. Negatives should take at least 5 seconds.
Weighted Supinated Grip Pull-Ups (2-4 reps @ 21X0)
Conditioning
Workout #1
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs.)
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs.)
Rx+ for today includes 5 Muscle-Ups, Bar or Ring, in place of the pull-ups.
Then rest exactly 5 minutes, before completing…
Then rest exactly 5 minutes, before completing…
Workout #2
As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Alternating Jumping Lunges
(5 per leg)
10 Toes to Bar
10 Alternating Jumping Lunges
(5 per leg)