Tue, Aug 12

CrossFit

PROGRESSIVE WARM-UP | 6:00

1 set:

10 alternating step-ups

10 ring rows

5 inchworms

10 push-ups (from the knees or toes)

10 scap pull-ups

1 set:

10 alternating step-ups

5-10 jumping pull-ups

5 inchworms

5-10 foot-assisted dips

1-5 strict pull-ups

RX

10 rounds for time of:

3 muscle-ups

4 box jumps (24/30 in)

SCORE: TOTAL TIME

INTERMEDIATE

10 rounds for time of:

3 chest-to-bar pull-ups

4 box jumps (20/24 in)

SCORE: TOTAL TIME

BEGINNER

7 rounds for time of:

3 jumping chest-to-bar pull-ups

4 box step-ups (10/10 in)– Choose a box height that is challenging, but allows for unbroken sets for at least the first 4 rounds.

SCORE: TOTAL TIME

SKILL WORK

Post workout:

Work up to a heavy set of

3 weighted pull-ups and

3 weighted dips