Friday, 26 July WU: Run 500m then group dynamic stretching SKILL: Take 15 minutes to work Pull Up progressions i.e. Kipping/Butterfly/Chest to Bar METCON: Suck it Up Buttercup Chipper *20 Min Time Cap* 15 Cleans 135# or 95# or 65# 30 Toes to Bar or 30 Knees to Elbows or 30 Knees to Waist 30 box jumps or step ups 24/20/12 15/10 Chest to bar Pull-ups or Regular Pull Ups 30 double unders or 90 Singles 15 thrusters 2-35#KB or 2-26#KB or 45# Bar 30 burpees 15 overhead stationary lunge steps 45#/25# plate. MOBILITY: Stretch and Foam Roll all sore areas Enjoy the weekend and be sure to check out the Crossfit Games live streaming on the Crossfit Games website and ESPN3.
Posted on: Wed, 24 Jul 2013 21:44:32 +0000
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