CrossFit OwnIt – CrossFit

Skill

Metcon (AMRAP – Reps)

Week 4 PU/CTB

PART 1

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold

10 band lat pull downs

10 Kipping swings, feet together

5-10 second top-of-pull-up hold (scale: hold on rings with feet on floor)

PART 2

5 sets (7 min time limit)

Scaled: 3 kipping swings + 1 pull-up attempt

Int: 3 kip swings + 1 kip pu + 1 CTB attempt

Rx: 4 sets: 3 strict PU + 3-10 kipping CTB

*scaled can alternatively work on strict pull upstrength*

Metcon

Metcon (AMRAP – Reps)

20 minute alt emom

13/11 cal row

14 hang KB snatch (7 each arm) (53/35)

13/11 cal bike

7-10 thrusters (95/65)

Run club

At 4:30pm

Metcon (Time)

Run club

400 m warm up run

4 rounds of:

400 m hard run

600 m slow recovery jog