Tuesday – 022117

Thanks to coach Hannah, Amanda can now do bar muscle-ups!

Warm-up/Injury Prevention
3 rounds not for time:
30 seconds of CrossFit Endurance wall drill
8 single arm kettlebell presses (per arm)
8 good mornings with empty barbell
6 pull-up retractions (hold 1 second at the top, hold a deep stretch in the bottom for 6 seconds)

then,

90 seconds of a bird/dog hold switching sides every 15 seconds

Workout of the Day
AMRAP in 25 minutes:
12 chest-to-bar pull-ups
9 handstand push-ups
6 deadlifts (315/223)
300 meter run

Scale the pull-ups as normal.  Keep the CTB but cut the reps down if needbe.  Instead of handstand push-ups, you will do dumbbell push presses.  The deadlifts should be the heaviest you have done in a workout before, but broken up no more than twice each round.  And yes, we have a 300 meter mark now.

Post your scores to the Whiteboard.

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