03/11/2019

11
Mar

03/11/2019

Rubicon CrossFit – CrossFit

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Warm-up

Warm-up #3 (No Measure)

15-12-9 For Quality

Calorie Air Bike

PVC Pass Through

PVC Overhead Squat

PVC Samson(total)

Leg Swings(per side)

Mobility

2 minute per side:

– Couch Stretch

– Pigeon Stretch

Skill Work

Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
15 minute Time Cap:

Strict (RX+) Kipping (RX)

Banded Strict (Int) Ring Row (Beg)

WOD

SPLITSHOT (Time)

500 M Row, Buy-In:

21 – 15 – 9 – 15 – 21 Reps of:

– KB Swings (53/35)

– Abmat Situps

Accessory

3 Rds NFT:

2/side Turkish Getup + OHS (KB or DB)

1min Plank