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Tuesday- Criss Cross

11/14/2017

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CrossFit

AMRAP 15:

30 Double Unders 
15 Power Cleans (115/80)
30 Double Unders 
15 Toes to Bar

Sweat-X

3-4 Rounds of:

5 Strict/ Banded Pull-Ups
10 Push-Ups
10-15 Hanging Knee Raises
15-20 Supermans

15-12-9 of:
Row Cal.
Slamball
x2 Abmat Sit-Ups

*Groups of 3-4 funnel

Open Prep

Strict Handstand Push-ups 

2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups 
50% of Max Unbroken Strict Handstand Push-ups 
40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.
​

WOD
AMRAP 15:
30 Double Unders 
15 Power Cleans (115/85)
30 Double Unders 
15 Toes to Bar

Midline

5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row


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CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Groundworx 611 Steven Court Unit #2. Newmarket Ontario Canada 905-868-9391 info@groundworx.fit
  • Schedule
  • Programs
    • Nutrition
    • Group Classes (CrossFit)
    • Personal Training
    • Kids & Teens
    • WOD
  • Contact
  • About Us
  • Testimonial/ BLOG
  • STORE