190606

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Cardio Tabata 30 (Calories)

8 rounds of :30on/:30 off

Cal row

Cal bike

Cal ski

DU

*Rest 2minutes between each

(DU- 5 reps = 1 cal. Do not round up

SU- 10 reps=1 cal. Do not round up.)
If you’re feeling beat up- use this as Recovery. Tomorrow will be not so much of a “day at the beach”

Gymnastics

Strict Pull Up Work

All levels:

5×3 tempo ring row.

Adjust feet for maximal resistance. :02-:10 on eccentric

Then-

Level 1:

In 1:00

Amap-2 Ring Row

max effort plate hold overhead in remaining time

Rest 2:00

x3 sets

Level 2:

In 1:00

Amap-2 Banded Strict Pull Up

max effort plate hold overhead in remaining time

Rest 2:00

x3 sets

Level 3:

In 1:00

Amap-2 Strict Pull Up

max effort plate hold overhead in remaining time

Rest 2:00

x3 sets

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