421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

161108 – Turbo Tuesday

November 08, 2016

CROSSFIT:

Part 1) Mobility / Dynamics

Part 2) Strength – emom first

EMOM – 10 min, Even – 50 seconds jump rope, ODD – 30 seconds Handstand hold

*Superset A. and B.*

A. Behind the neck Strict Press – 5×5 – work up to a challenging weight

B. Chin ups – 2112 tempo – 5 after each set of strict press – AHAP

Part 3) Metcon – 5 rounds for time

5 pull ups, 15 Hand release push ups, 5 Dips (on a bench or box), 400m run

ROWING:

Part 1) Stretch

Part 2) Pick Drill

Part 3) Metcon – For Calories

12x1min row with 1min paddle in between each set.

*Record total calories on the board*

Part 4) cool down

1-2 min paddle followed by stretching and foam rolling

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