Complete 3 rounds of 8-12 reps of each exercise:
Narrow grip high-pull
Toes to bar
Rest 60-90s for focused mobility work b/w rounds.
A. Single arm DB Press @ 22×1; 6-9 x 3/arm. Rest 90s b/w sets.
B. TnG Push-press 7, 5, 3, 7. Rest 2 minutes
AMRAP in 8 minutes of:
500m row buy-in
Immediately followed by:
5 Burpee slammer over bar (NTE 30/20lbs over 10/8′)
10 BSU w/Slammer on shoulder (NTE 24/20″)
Post best DB Press x 8+/arm and bet Push-press x 3 & 7, 500m row time and total rounds + reps.
Cash-out/Buy-in (Complete it within the hour!)
In celebration of our 1,000 “likes” benchmark on the CrossFit Asheville Facebook page, each hour of the morning from 5am through noon we must complete 1,000 double unders & again in the evening from 4:30-6:30pm. Anyone may contribute to the hours total including group class & individual design clients or coaches, as long as they are present and completed then…no saving of extra reps for later hours (ie If the 6am does 1,200 the 7am still has to complete 1,000 rather than 800.) However, no one person may do more than 200 double unders in that hour. Use one of the white boards for individuals to track reps completed during each hour to ensure the cash-out is met before leaving. Have fun and good luck!
The next challenge is to see how fast we can bring Stay Active Clinic from 214 “likes” up to the 1,000 level….keep doing your “foot drills” to keep your feet & lower legs strong for running & jumping. Remember to “like” us on Facebook while you’re at it! :)