Monday CrossFit

Back to the gym for another week of working out.

General Warm Up
2 rounds
1:30 jump rope or jumping jacks (bike)
10 PVC pass throughs
10 ATY with plates (2.5lb set plates)
10 squats with feet together

Workout Prep
10 hanging scapulas retractions with pause
3 top half strict pull-ups (band assisted)
3 bottom half strict pull-ups
3 strict pull-ups (band assisted – 2 black bands) I could actually get chin over bar

Strength/Power (5:00)
1 set of max rep unbroken strict pull-ups (band assisted – 2 black bands) I could actually get chin over bar – 10 max rep.

Workout, Part 2
3 sets
strict pull-up (band assisted – 2 black bands) 5 each set
*50% max reps from part 1
1:30-2:00 rest between sets

Workout, Part 3
EMOM 12:00
Min 1: 8 tempo double kettlebell front squats (20lb db set)
Min 2: 15/12 cal row (10 cal)
Min 3: 0:50 plank hold (I actually could do this for the entire 0:50)

Tough workout – made it through. My arms and legs hurt so we’ll see how they do all day today.

Have a great day! See everyone tomorrow.

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