Crossfit
A) 12 minute EMOM:
1) 5 strict tempo pullups
*1 second pause at top, 3 second negative
*Scale to jumping pull-up with same tempo
2) 50-100ft HS walk or HS walk practice or 10-20 shoulder taps
3) 30 second static hold of choice
*Ex: hollow hold, superman, L-sit, wall-sit, plank (weighted)
B) 5×30/25 calorie row
Rest 2 minutes after each interval
*Can sub bike erg for same cals or assault bike for 25/20 cals
Rx-Plus
chest to bar pullups
Metcon Class
A) 5 minute AMRAP: wallballs
Rest 5 minutes
B) 10 minute AMRAP:
200m run-15 slamballs-10 hand release pushups
Rest 5 minutes
C) 5 minute AMRAP: burpee box jump overs