CrossFit – Tue, Jun 6
Warm Up
<p>Hinshaw warmup (12-15 mins)</p><p>-into-</p><p>3 sets:<br />100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets-</p>
Freedom
Big bird (10 Rounds for reps)
<p>10x100m Sprint (Or 8x25ft Shuttle Run)</p><p>-Every 3:00-</p>
Independence
<p>-no change to workout-</p>
Liberty
Metcon (10 Rounds for reps)
<p>10x50m Sprint (Or 4x25ft Shuttle Run)</p><p>-Every 3:00-</p>
Rope climb week 6
<p>Advance:<br />Every minute (10:00) 2 Rope Climbs</p><p>Intermediate:<br />Every minute (10:00) 1 Rope Climb</p><p>Beginner:<br />Every minute (10:00) 2-3 Zombie Rope Climbs</p><p>Alternate Option:<br />Every minute (10:00)<br />5 Strict Pull Ups + 5 Hanging Knee Raises<br />modified: 3 Pull Up Negatives + 3 Hanging Knee Raises</p><p>* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.<br />* Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.</p>
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