Tuesday 05.22.18 - CrossFit

A. 8 minute AMRAP of Rowing and Front-Racked Barbell Reverse Lunges

As Many Rounds and Reps as possible in 8 minutes:
– Row 300/250 meters
– 10 Front-Racked Barbell Reverse Lunges @ 60/43 kg

10 total reps for Front Rack Barbell LungesRest 4 minutes

B. 8 minute AMRAP of Strict Chest-to-Bar Supinated Pull-Ups and Burpee Box Jump-Overs

As Many Rounds and Reps as possible in 8 minutes:
– 5 Strict Chest-to-Bar Supinated Pull-Ups
– 10 Burpee Box Jump-Overs 24/20 inches

Chin ups must be strict. Chest must clearly contact the pull up bar.Rest 4 minutes

C. 8 minute AMRAP of SkiErg and Push-Ups

As Many Rounds and Reps as possible in 8 minutes:
– 12/9 Calories of SkiErg
– 24/18 Push-Ups

D. Hollow Body Hold 1 x 60 Seconds

Hollow Body Hold for 1 minute

E. Wall Sit 1 x 120 Seconds

Wall Sit for 2 minutes

Squeeze a med ball in between your knees for added difficulty.

F. D-Ball Hold 1 x 180 %bodyweight

D-Ball Hold for 3 minutes @ 100% bodyweight

Squeeze a med ball in between your knees for added difficulty View on WodUp

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