Tuesday

Main – CrossFit

Dip and Core (No Measure)

15 minute CAP
3 rounds for load and skill
5- Dips (weighted)
10- russian twists with D-ball (over and back =1)
5- Dips (weighted)
10- weighted sit ups (use DB or double KB’s)
5- Dips (weighted)
10- GHD sit ups

Metcon (AMRAP – Reps)

Score total reps
Example
Interval
#1 Swings
#2 Ball slams
#3 Ab mat sit-ups
#4 Swings
.
.
Tataba mash-up
24 Intervals
:20 on
:10 off
Alternate
Russian kettlebell swings 53/35
Ball slams 30/20
Ab mat sit-ups

RX plus
#70/44 kb
40/25 Slam ball

Extra Credit

Every minute on the minute for 10 Minutes
1-Rope Climb