WARM-UP
3 rounds not for time
8 Scap push-ups
8 Reverse scap push ups
7,5 m bear crawl
20” Front leaning rest + 5 Down-ups
7,5 m reverse bear crawl
20” Tuc hold
PUSH & PULL GYM STRENGTH
4 SETS @ STRENGTH EFFORT
4 – 6 Strict C2B / Pull ups / Negative pull-up / Ring row
– rest 30” – 60” –
4 – 6 Bar dips / Strict Dips / Negative bar dips / Push ups / negative push-up
– rest 30” – 60” –
MET-CON
AMRAP 20:00
6 Rope strict pull-ups (3/3)
10 toes to bar
20” Wall facing HS Hold
30 m farmer’s walk @ 2 x 32/24kg
After every 3 rounds = Run 400 m
Scale :
Rope strict pull ups = Jumping rope pull ups
Toes to bar = Half ttb = Knee raises
Wall facing HS hold = Diminer l’amplitude
Categories: Crossfit