TUESDAY CROSSFIT 07/16/19
GRIND:
A. Every 4 minutes, for 12 minutes (3 sets), complete:
1 set each arm
KB Complex 3 x 3 + 1 carry (each arm)
single arm bench
single arm turkish get up press
single arm seated shoulder press
following the final seated shoulder press, complete a turkish get-up, carry the kb in the overhead locked out position to the other side of the gym, and then switch arms.
SPORT:
A. Every 4 minutes, for 12 minutes (3 sets), complete:
5 muscle ups
4 wall walks
3 rope climbs (no jump)
GRIND & SPORT:
B1.
2 sets
In 4 minutes, complete:
AMRAP
30 double-unders or single-unders
15 burpees
10 calorie bike
rest 2 minutes
rest 4 minutes, then:
B2.
2 sets
In 4 minutes, complete:
AMRAP
10 toes to bar or hanging knee raise
10 box jump or step-ups
100 m run
rest 2 minutes
——
METCON A
0:00-4:00 work
4:00-6:00 rest
6:00- 8:00 work
8:00-12:00 rest
METCON B
12:00-16:00 work
16:00-18:00 rest
18:00-22:00 work
