Workout 5.20.14

Nickname: Spicy!

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Buy In

Metcon (AMRAP – Reps)

Max Pull-ups then immediately
Max Ring Dips
Today is a day to push for RX movement standards OR scale less than usual! 1 RX pull-up is better than a bunch of banded ones! GO FOR IT!

WOD

Try and hold the bottom position for a moment before standing! This is not a press/overhead squat! Push your body DOWN!

Snatch Balance (3-3-3-3)

Cashout

Metcon (AMRAP – Reps)

10 Minute AMRAP

1 Calorie Row
1 Over the Rower Burpee
2 Calorie Row
2 Over the Rower Burpees
3…
3…
Etc…

Feature Video

Phil’s Journey For A Better Life