Tuesday 3.13.18 CrossFit

Warm-up

6min AMRAP
100 reps any combo:
Burpees
Sit Ups
Lunges
Kips
– Then –
Run or Row 400m

Metcon Prep

“Cindy Prep”
3 Rounds
3 Sets as strict as possible:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
15 Banded Pull-aparts
– OR –
“Mary Prep”
3 Rounds
3 Sets as strict as possible:
3 Strict HSPU
6 Alt. Pistols
3 Strict Pull-ups
15 Banded Pull-aparts

Intent: Perform 3 sets at game speed to prepare for the metcon

Metcon

“Cindy”
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
OR:
“Mary”
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)

Intent: Try to beat your previous score if you have one, buy 1 full round. Ideally, each round would take between 60-90s for the first 10 minutes to complete so scale accordingly.

Finisher

Coach led mobility

$ Out

1a) Seated DB Lateral Raises: 3×15
1b) Banded Face-pulls: 3×25
By | 2018-02-21T23:30:51-05:00 March 12th, 2018|WOD|Comments Off on Tuesday 3.13.18 CrossFit