Call us: 720-289-5789

Call us Text us

Free 3 day pass

Tuesday 140304

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

Close Grip Bench Press x 3

Skill:

WOD:

AMRAP in 10 Minutes:

100m Run
3 Push Ups
100m Run
6 Push Up
100m Run
9 Push Up
100m Run
12 Push Up
100…15….

Additional:

5 Sets:

15-20 Sit Ups

Rest 1 Minute between

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 6 Sets: (Every 90 Seconds) Close Grip Bench Press x 3 Skill:
WOD:
AMRAP in 10 Minutes: 100m Run 4 Push Ups 100m Run 8 Push Up 100m Run 12 Push Up 100m Run 16 Push Up 100…20….	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
5 Sets: 15-20 Toe to Bar Rest 1 Minute between

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

A) 3 Sets For Times:

50 Double Unders
15 Thrusters 75/55
15 Pull-Ups

Rest 3 minutes between sets
Rest 5 Minutes

B) 3 Sets For Times:

15 Box Jumps 24″/20″
15 Toes to Bar
15 Burpees to 6″ Target

Rest 3 minutes between sets

Rest 5 Minutes

C) 3 Sets For Times:

400m Run or 500m Run
25 KB Swings 55/35
50 Double Unders

Rest 3 minutes

Additional:

10 Minutes Mobility

Previous PostMonday 140303Next PostWednesday 140305