20170901

Crossfit Arx – Group Class

Warm-up

August Friday (No Measure)

15 Cal Ski Erg or 30 cal AB, 8e Reach/Roll/Lift, 25’e monster walk , 20 squats with mini bands around knees , 10 banded pull aparts from bottom of squat , 6 pause at bottom of squat
Stagger the monster walk so bands are available.

Metcon

Metcon (Time)

3 rounds for time of:

15 chest-to-bar pull-ups

20 HSPU

15 sumo deadlift high pulls, 95 /65

Scale A-

Banded

AB mat

65/45

Scale B-

Ring Rows

Box

45/35

Arx-

3 RFT:

10 RIng Rows

15 Push ups

15 Russian Swings