190111

Carlisle CrossFit – CrossFit

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Warm-up (No Measure)

10 Min AMRAP

10 PVC Pass Throughs

10 Cuban Press

20 Shoulder Taps

10 SL Arm DB Strict Press (ea arm)

25′ Crab walk

25′ Bear Crawl

100 m Row

Performance Care Upper Body

Gymnastics

Metcon (Time)

Pull UP progression week 3
Record length of time in hold

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Metcon (AMRAP – Reps)

20 min AMRAP

LVL 2

8 Knees 2 90/K2E

10 Dumbbell Hang Clean-and-Jerks (35/20 lb)

14/12 calorie Row

LVL 1

8 V-Ups

10 Dumbbell Hang Clean-and-Jerks (20/15 lb)

14/12 calorie Row

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