Tuesday 171212

I. General Warm-Up

CrossFit Warm-up:

1 Round:

3-5 Samson Stretch

10-15 PVC OHS

10-15 GHD/Abmat SU

10-15 GHD Hip Extension/Superman

10-15 Push-ups

10-15 Pull-ups/Ring Rows

 

II. Transition and Build Up

Set-up stations, take 2-3 rounds of 3-5 warm-up reps of each movement.

 

III. Workout Of The Day

Rx

AMRAP 16

42 DU

30 WBS @20/14

18 C2B Pull-ups

 

Scale 1

AMRAP 16

42 DU or 84 SU

30 WBS @20/14

18 Pull-ups

 

Scale 2

AMRAP 16

84 SU

30 WBS @20/14

18 Pull-ups

 

PERCEIVED INTENSITY - 7.5/10

 

INTENDED STIMULUS

Long, grinder workout. Take conservative pace and planned sets from beginning. Many people will probably be a bit sore from yesterday, so take no shame in scaling more conservatively than normal to get recovered.

 

IV. Accessory, Recovery, Community

Couch stretch 3:00/leg

Foam roll lats

Crossfit Enhance