Monday 1/13/2014 CrossFit Workout of the Day
Warm up
2 sets of
30 secs each
High Knees
Sonics
Push ups
Air Squats
Modified Groiners
Iron cross
Strength/Skill
In 15 Mins build to a heavy set of 8
Thrusters
8-8-8
Training (Met-Con)
“Open workout 12.5”
Complete as many reps as possible in 7 minutes of the following rep scheme:
Thrusters (100/70)
Chest to bar pull ups
3-6-9-12-15-18……
Scale options:
Scale weight on thrusters
Scale c2b w Chin over bar/band/ring rows
If someone has poor mobility in their rack position you can sub with KB’s
“Your fitness, your life”
2014 01 12
thursters: 8 rep @ #125
9 + 20
pullups are killing me!!!
Awesome workout:
8 Reps – #125; last set;
On the Met Con – through 15 @100 (RX); but, knew could not maintain intenisty with pull ups, so scaled down to Ring Rows; for faster pace;
loved the extra credit burpee cash out at end;