CrossFit/Tue, Aug 19

RX

40-30-20 reps for time:

Step-downs 24"/20

Toes-to-bars

SCORE: TOTAL TIME

INTERMEDIATE

For time:

30-20-10

Step-downs 20"/18"

20-10-5

Toes-to-bars

SCORE: TOTAL TIME

BEGINNER

For time:

30-20-10

Reverse lunges (Rogue Block)

20-10-5

Hanging leg raises

INTENDED STIMULUS

• 10:00-13:00.

• First set of step-downs in 2:00 or less; continuous movement.

• First set of toes-to-bars in 3:00 or less; sets of 5+.

STAMINA

For time:

200-meter run

200-feet sled drag (AHAP)

200-meter run

200-feet sled drag (AHAP)

200-meter run

MIDLINE ACCESSORY WORK

Accumulate:

1:00 Superman hold

1:00 pull-up bar hollow hold hang

STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side