12/17/14

12/17/14

PSKC CrossFit – CrossFit

Weightlifting

Bench Press (build up to a heavy 1RM)

Accessory

Perform 3 x 3 or weighted pullups and ring dips. Scale up to muscle ups if you have them. Scale down to strict or banded pullups/dips as necessary.

A: Weighted Pull-ups (3 x 3 – build up a heavy 3RM)

B: Ring Dips (3 x 3 – build up a heavy 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap of

15 x cal rower/ skierg

15 x slamball

30 x unbroken Double unders (if you break, you must restart)

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