1.29.19 CrossFit

28
Jan

1.29.19 CrossFit

CrossFit Rigor – CrossFit

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Skills

Strict Pull Ups (3 attempts )

Skills

Push-ups (3 attempts)

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

B.) 15 min AMRAP w/partner

P1: KB farmer carry (down/back) 3X (1.5/1)

P2: Plank hold

P1: HS walk 15 ft or 3 wall walks

P2: KB front rack hold (1.5/1)

P1: Lunge walk (down/back)

P2: Pull-up hang

*P1 must stop working if

P2 drops out of hold

Both partners do both movements before moving onto the next set of movements.

Scaled for HS Walk: bear crawl down and back 3 times.

Scaled for Pull up hang: holding KBs at your side like a double farmer carry.

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