Tuesday - CrossFit


Coach's Warm Up/Mobility

Death By: (1-2-3-4-5-6-etc.)


CTB Pull Ups
Pull Ups
Strict Pull Ups (If any nagging shoulder pain)
Ring Rows

Get as far as possible:
Min 1 - 1 Rep
Min 2 - 2 Reps
Min 3 - 3 Reps

If you have failed within 10 minutes, start over from 1 on the next minute until 12-15 minutes have been completed.

Metcon (Time)

"When Karen Met Taylor"

5 Rounds:
15 Wall Balls 20/14
10 Cal Row
15 Wall Balls
Rest 2 minutes between rounds.

For total working time.

*Please share a rower with another person......or use an Airdyne :)

*Do your best to go through this as quick as possible, as well as UB on the wall balls.  Scale to preserve intensity.

Dan Shrum