NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
400 meter run or row
15 H/R push ups
15 pvc pass thrus
15 strict presses with bar
1 rope climb
Strength:
Bench Press 3-3-3-3-3
80% of your 1 rep max
same weight for all sets
Metcon:
For time:
1 Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
1 Walking Lunge, 100 ft
18 Pull-ups
18 Sit-up (abmat)s
1 Walking Lunge, 100 ft
15 Pull-ups
15 Sit-up (abmat)s
1 Walking Lunge, 100 ft
12 Pull-ups
12 Sit-up (abmat)s
1 Walking Lunge, 100 ft
9 Pull-ups
9 Sit-up (abmat)s
1 Walking Lunge, 100 ft
6 Pull-ups
6 Sit-up (abmat)s
No comments:
Post a Comment