CrossFit – Fri, Sep 4
General Warm-up
21 Min Clock: (3 Rounds for reps)
AMRAP 5 minutes
30/22 Calorie Row
16 Alternating Pistols
Max rep Muscle Ups in remaining time
Rest 3:00
AMRAP 5 Minutes
16 Alternating Pistols
10/7 Muscle Ups
Max Calorie Row in remaining time
Rest 3:00
AMRAP 5 Minutes
10/7 Muscle Ups
30/22 Calorie Row
Max rep Alternating Pistols in remaining time
score 1: total RMU reps
score 2: Cal Row reps
score 3: total Pistol reps
Feel: Gas
Pace: Muscle Overload
Target Score: 5+ muscle ups, 30/25+ calories, 10+ pistols
Firebreather Score: 10/7+ muscle ups, 40/32+ calories, 20+ pistols
5 min Cooldown: (Checkmark)
1min/each Banded Lat Stretch
1min/each Couch Stretch
1 min childs pose
1:30 Row
Then
3 rounds
15 Ring Rows > 10 Kip Swings > 5 Ring PU
20 Air Squats
Then
1:30 Row
Plenty of time in class; RMU/BMU, long ring/banded low ring review and prep.