Tuesday August 13th

Jersey Devil CrossFit – CrossFit

Warm-up

Metcon (No Measure)

3 Sets of:

10 Tire Flips

10 Sledge Hammer Strikes

5 Tire Jump Throughs

Metcon

Metcon (No Measure)

30 Minute EMOM (5 Rounds) of:

Min 1: 2 Ring Muscle Ups

Min 2: 15 DB Walking Lunge (1 DB 50/35)

Min 3: 6 Strict Handstand Push Ups

Min 4: 14 Dumbell Snatches

Min 5: 25 Double Unders

Min 6: 13 GHD Sit Ups
Sub for 2 Ring MU = 6 Pull Up + 6 Dips

Sub for HSPU = Strict DB Press (heavy)

Cash Out

Metcon (No Measure)

3 Sets (not for time)

10-15 Dumbell Curls

10-15 Banded Tricep Extensions

Comments are closed.