Tuesday

CrossFit RVC – CrossFit


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Primer

A): Metcon (No Measure)


AMRAP 10
15 Cal row
10 Single arm press (r/l)
15 Ring Rows
10 lateral box -step-ups (r/l)
*You choose db weight as there is no measure for this warm-up/primer

Metcon

B): Mary (AMRAP – Rounds and Reps)


20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups
Scale and 55+= Piked HSPU’s
Single leg squats to a 20′ box

Extra

Ex: Metcon (Calories)


Assault Bike
3R
4 min easy pace
*1 min rest
2 Min moderate pace
1 min rest
1 Min Fast pace
*1 m in rest b/t rounds
Score= total cals