2/4/2020

HammerOut CrossFit – CrossFit

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Happy Birthday Brisson. We are ready to see you back in the gym! It is time.

INFO

DeLoad Week

Warm-up

3 Sets:

3 Minute Bike/Rower

30 Seconds Spiderman + Reach

30 Seconds Lateral Box Step-ups

30 Seconds Horizontal Ring Rows

30 Seconds Inchworms

Increse Bike Intensity Each Set

Speed Limit (AMRAP – Rounds)

AMRAP 15:

Buy-In: Row 2000

Max Rounds in Time Remaining:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups
Once you finish all the Calories on Rower, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups

Make sure to stand to full extension at the top of each burpee box jump

Your score is the total number of rounds and reps completed before the time cap

Cap the Row Calories at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout

Substitution:

Run: 1 Mile Run

Assault Bike 115/85 Calories

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