Tuesday 07/09/2019

CrossFit On the Brazos – CrossFit

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Warm-up

First:

– 500m Row

Then 2 Rounds:

– 10 x Overhead Passes

– 10 x Lunges

– 10 x Helicopters

– 10 x Good Mornings

– 10 x Golfer Swings

– 10 x Overhead Squats

Strength

5 Sets:

– 6 x Strict Pull Ups

– 6 x HSPU

– 200m Run

Pull Ups: Add tempo or weight for extra difficulty.

HSPU: Perform strict for extra difficulty.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (12)

– 10 x Deadlifts (185/135)

– 20 x Single Unders

– 20 x DU’s / 40 x Singles

Accessory Work

Spend the rest of the hour working on a weakness. If you can’t think of something, do 40 burpees.