Sunday 1.14.18 CrossFit


10min EMOM Gymnastics Skill
Intent: Pick two movements of your choice and superset them. 10min EMOM Gymnastics Skill
Min 1) HS PU, Walk
min 2) Pull Up/MU Variation


4 Rounds
30 Calorie Row (or 400m Run)
12 Front Rack Reverse Lunges (L+R=2) (115,75)
2 Wall Climbs
Rx: (95,65)
L2: (75,55) (Half Wall Climb)
L1: (Goblet Reverse Lunges) (20 Shoulder Taps)

Intent: Today’s workout can be as fast paced as you’d like to make it depending on how you’re feeling from the past week. Overall, try to sustain your 30 cal row efforts for all 4 rounds.

$ Out

4 Rounds of:
25 Banded Pushdowns
25 Banded Pull-aparts
25 each Banded Leg Curls