Warm-up (No Measure)
3 SETS FOR QUALITY (10:00 Cap)
SET 1…
10 Push-Up to Pike
10 Alt. Groiners
10 Jumping Air Squats
SET 2…
10 Elbow Punches w/ Barbell
10 Slow Front Squats
10 Tuck-Ups
SET 3…
10 Push Press
10 Fast Front Squats
10 Hanging Knee Raises
Workout – Metcon (Time)
8 ROUNDS FOR TIME
8 Push Press (115/75)|(75/55)
10 Toes to Bar
12 Wall Balls (20/14)|(14/10)
-Hard Cap 18:00-
(Score is Time)
Optional Finisher – Metcon (No Measure)
3-4 SETS
1 Set of “21s”*
10/10 Single Leg Glute Bridge**
*21s = 7 Curls halfway up, 7 halfway down Curls, 7 full Curls (With Empty Barbell)
**Empty Barbell Resting on Hips
(No Measure)
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