Monday
Warm up: 5-7 min amrap 10 du's beginner/20 du's adv. 10 situps/GHD 10 Kipping Pullups 10 Pushups 200m run Strength: Front Squat 2x5, 1x5+ If last week was succesful add 5 to 10lbs. If you did not get more than 5 on last set last week, use the same weight. Use the same weight for all sets! WOD: Crossfit Games Masters Chipper (25min cutoff) 10 HSPU 20 Wallballs 20/14lb 30 Toes to bar 40 Power cleans 135/95lb 50 burpees 60 Sumo Deadlift high pull 75/55lb (if not enough bars, sub kb high pulls for those not using the heaviest weight) Beg/Int: 10-20-25-30-35-40 reps Scott deTore 12:13, Kelly Guillory 12:44 Comments are closed.
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