CrossFit | 04.23.2020
Warm-up
Warm-up
AMRAP X 4 minutes
30 Single Unders
10 Air Squats
10 Squat Thrusters
30 Single Unders
10 Air Squats
10 Squat Thrusters
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X 20 minutes
5 Pull Ups
5 Dips
10 Squat Cleans
30 Double Unders
5 Pull Ups
5 Dips
10 Squat Cleans
30 Double Unders
Scaling Options:
Pull Ups – Kip, strict, reduce reps, jumping, body row, doorway row, weighted row
Dips – leg assisted
Double unders – reduce reps, 30 seconds practice, no rope, 30 seconds of cardio (bike, row, run)
(Score is Rounds and Reps)
Optional Finisher
Metcon
3 SETS
10 Alternatin V Ups
20 Sit Ups
10 Leg Raises
10 Alternatin V Ups
20 Sit Ups
10 Leg Raises
(No Measure)
