CROSSFIT 27/05/2019

A. Strength (00:03-00:15)

Run 400 Meters as a group
then,
Review All Scaling Options with Coach, Coach tests athletes for 6 strict pullups if they want to go Rx.
Then complete:
2 Rounds of:
3 Pull-ups or scaling option
6 Push-ups or Box Push-ups
9 Air Squats

B. Conditioning

”Murph”

you are only allowed to do this hero workout rxd if you can perform 6 strict pullups, this workout is very demanding on smaller muscles in your elbow and biceps and may result in serious injuries and a very long rehab period.

For time:
1 Mile Run (2 big rounds + 3 small)
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run (2 big rounds + 3 small)

Rx+:(Wear a 20/10# Weighted Vest)

L2 Metcon:
For time:
1 Mile Run
5 Rounds of:
10 Pull-ups
12 Push-ups
15 Air Squats
Then,
1 Mile Run

L1 Metcon:
For time:
For time:
800m Run
5 Rounds of:
10 Ring Rows
10 Box Push-ups
15 Air Squats
Then,
800m Run

1 Comment

  • Lukas

    26. Mai 2019 @ 21:50

    Fast so schön wie Weihnachten

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