Tuesday 1.21.20 – CrossFit and Fearless
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Tuesday 1.21.20

19
Jan

Tuesday 1.21.20

CrossFit and Fearless – CrossFIT

Gymnastics

Metcon (No Measure)

4 Rounds for Quality:

8 Barbell Bent Over Row

Max Rep Strict Pull Up

400m Run
Rows: Should be AHAP, with a 1-2 second pause at the top of the pull, and a slower eccentric than concentric

Pull Ups: Scale to banded as needed, if you’re only able to get one or two go to a band as well. Yes even the guys too. Make sure body positions are clean knees and feet together, toes pointed, pulling the bar under the chin.

Run: This is supposed to be your resting period, conversational pace, do not let the run effect you strength work.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

20 Wall Balls

15 Hand Release Push Ups

10 Box Jump Overs/Step Overs

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