191003

CrossFit (Performance)
A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups

CrossFit (Fitness)
A.
Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings
10 Strict Pull-Ups