CrossFit – Tue, Nov 1
Warm-up
Gymnastics
Metcon (5 Rounds for reps)
5 rounds of
3min AMRAPs
6 Ring muscle ups
12 Shoulder to OH 135/95 lbs
Max Cal Row in remaining time
1 min rest between AMRAPs
KG: 60/43
Score: Calories
TC: 20 mins
Scaling options
Beginner
6-12 Ring Rows
12 Shoulder to OH @light
Max cal row in remaining time
1 min rest between amraps
Intermediate
6 Box Transition ring muscle ups
12 Shoulder to OH @95/65 lbs
Max cal row in remaining time
1 min rest between amraps
Perform
N/A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
8 Burpee TTB
24 Double-unders
Score: Rounds + reps
TC: 10minutes
Scaling options
Beginner
8 Burpees
8 V-ups/Knee tucks/Sit Ups
24 Single-unders
Intermediate
8 Burpee Toes to eye-level
12 Double-unders
Perform
N/A
Extra Accessory
Metcon (Checkmark)
3 sets
12/arm Meadows row
12 Seated DB Press
A. General
3min Row @easy
Starting @ 0:00, every 1 min:
5-10 V-ups (TnG)
B. Mobility
Prone PVC shoulder dislocates
10 reps
C. Specific
3 sets
3-5 Beat swings
3-5 Transition mu
Transition Mu
Beginner: https://youtu.be/QYFJ108HOC8
Intermediate: https://youtu.be/vs_ZlCrxfQ4
Advanced: https://youtu.be/spafzsIBzzI