Thu_30012020

Crossfit Real Life – CrossFit

Warm-up (No Measure)

3 Rounds

10 DB Thrusters

10 Inch worms

10 Jumping Lunges

10 Ball Slams

Stretching and Mobility

Pull Up Progressions (No Measure)

10 min EMOM – 25 Seconds work – 35 seconds rest

Beginner

Level 1: Passive Hang

Level 2: Active Hang

Intermediate

Level 3: Chin Over Bar Hold

Level 4: Negatives

Advanced

Level 5: Segmented Negatives

Level 6: Partial Pull Ups

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100 Mtr Row

15 Wall Balls (20/14)

8 Devil’s Presses (15 each /10 each)
For the rowers (Everyone starts on different movements)

By | 2020-01-29T21:01:04+00:00 January 29th, 2020|Fitness|0 Comments

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