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Training for Tuesday, June 12th

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Warm Up
Group Circle
3 Rounds
6 Ring Rows (:01 pause @ top)
6 Medicine Ball Squat Cleans 20/14
:30 Jump Rope Practice

Skill Work
Every 2:00 for 5 Rounds Complete:
4-6 Chest to Bar Pull Ups + Double Unders
*Rx: 30 Double Unders, Comp: 50 Double Unders, Scale: 75 Single Unders
*Scale to Chin Over Bar Pull Ups, and then to 3-4 negative pull ups (:05 descent), then to ring rows that are challenging with foot position.

Workout of the Day
Every 3:00 x 4 Rounds
10 2-DB Box Step Ups 50/35# 24/20”
20 Hollow Rocks
20 Wall Balls 20/14 (Comp 30/20)

Cardio CrossFit (7am, 4pm)
5:00 AMRAP
10 Chest to Bar Pull Ups
10 Hollow Rocks
-1:00 Rest-
5:00 AMRAP
15 DB Box Step Ups
10 Hollow Rocks
-1:00 Rest-
5:00 AMRAP
20 Wall Balls 20/14
10 Hollow Rocks
-1:00 Rest-
5:00 AMRAP
25 Double Unders
10 Hollow Rocks

Cool Down
Calf Stretches + Plantar Fascia Massage
1:00 Quad Foam Roll each leg
1:00 Lat Foam Roll each side
1:00 Couch Stretch each leg
1:00 Trap + Shoulder Smash each side