wednesday 5th december 2018
CrossFit Hull, CrossFit Humber – CrossFit
Warm-up (No Measure)
3 min pushing EMOM. Kip swings between sets.
Skill session followed by a very hard conditioning session. Work hard and keep moving on the burpees. Short rest periods but stay strong and get seriously FIT.
Metcon (AMRAP – Rounds)
Kipping pull up work.
If you can string together more than 10 pull ups in a row, you will perform the following 8 min AMRAP of UNBROKEN pull ups.
1-2-3-4-5-6-7 and so on.
Must drop sown after each set. Only unbroken sets count.
Score is the round you complete before failure.
If you cant hit 10 unbroken reps, but can manage a few unbroken reps, perform unbroken sets every 45 seconds for 8 mins to build volume.
Metcon (AMRAP – Reps)
1 min on
1 min off
Bar touch burpee
Score is total burpee after 10 rounds.