Monday CrossFit at the Gym

Ok, so what will the week bring. The Governor just said starting Wednesday we can only go to a gym for individualized exercise. When we go there isn’t that what we are doing? Exercising individually…. whatever…

General Warm-Up
Chan Warm Up
25 jumping jacks
25 front jumping jacks
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5, 4, 3, 2, 1)
10/10 windmills
10/10 arm circles (forward/backward)
10/10 arm pretzels
10/10 shoulder rolls
10/10 wrist circles

Skill and Build Up
Pull-up Prep
2 Rounds
10 PVC pass throughs
10 reverse grip PVC pass throughs
10 cuban press PVC
10 band pull-aparts
5 hanging scap retractions
5 beat swings

Build Up
3 rounds
100m run, increase pace each round (row)
2 strict pull-ups (band assisted)

Workout
Every 2:30 for 17:30 (7 sets)
200m run (250m row)
2 weighted strict pull-ups (band assisted – 2 black bands)

Transition and Prep
Put away equipment for part 1
10 bent over rows, empty bar
5 bent over row, intended workout weight
If performing ring rows, perform 1 set of 5 reps at an easy foot placement

Workout part 2
8 rounds for reps
0:20 ring rows or bent over barbell rows (75lbs/55lbs) (barbell rows – 55lbs)
0:10 rest

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