Tuesday 180313

I. General Warm-up

3 RNFT:

3-5 Pull-up

3-5 KBS

3-5 Box Jumps

*use this to set up stations

 

II. Workout Of The Day

Rx

“Jennifer”

AMRAP 26:

10 Pull-ups

15 KBS @53/35

20 Box Jumps @24/20

*if desired, complete with a partner

 

Scale 1

“Jennifer”

AMRAP 26:

10 Assisted Pull-ups

15 KBS @44/26

20 Box Jumps @20/16

*if desired, complete with a partner

 

Scale 2

“Jennifer”

AMRAP 26:

10 Ring rows

15 KBS @35/18 or less

20 Step ups @24/20

*if desired, complete with a partner

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Hero workout, which means you should give it your all. High volume and high skill movements make this especially challenging. Be smart about scaling, stay in good positions on KBS, and be smart about your approach on pull-ups and jumps. If desired, partner up and split reps however.

 

III. Accessory, Recovery, Community

1)     Pigeon stretch 2:00/side

 

IV. Supplemental Work

Tuesday:

Assault Bike- 5x 1:00 for max Calories, 1:30 rest between



 

 

 

 

 

Crossfit Enhance