Tuesday 191008

Warm-up

3 RNFT:

10 Table Tops

10 Scorpion Rotations

10 Hanging Scap Depressions

 

Take warm-up reps at each movement

 

Workout Of The Day

4 Rounds @ increasing effort every set

40 DU/80 SU

10 C2B Pull-ups

10 Ring Dips

10 TTB

40 DU/80 SU

rest 2:00

 

Movement Scaling:

C2B: Chin-Over-Bar; Assisted, Ring Rows

Ring Dips: Bar Dips, Assisted Bar Dips, Bench/Box Dips

TTB: SLAHAP; KAHAP; TTR

 

Recovery

T-spine Can-Opener 2:00 x 2 sets

 

Supplemental Work

Tuesday:

3 sets:

14 GHD Hip Extension @3 second lowering tempo

rest :45s

6 3-Point DB Row/side @ 3 second lowering tempo

rest :45s

Crossfit Enhance