Monday

4
Aug

Monday

CrossFit Seven Cities – CrossFit

Accessory

Every minute for 4 sets:

Min 1: Ring Push Ups, Push Ups, Inverted push ups ( your choice) x 12-15

Min 2: Rev Grip Bent Over Rows x 8-10

Min 3: KB Plank Slide x 10-12 (Alternating)

Push-ups (12-15 reps )

Comment with your variation choice.

The focus of this is to accumulate volume on upper body calisthenic movements.

Choose your progression

Push-up

Ring Push-up

Foot Elevated Push-up

Reverse Grip Bent Over Rows

Workout of the day

Metcon (AMRAP – Rounds and Reps)

10 Minutes continuous

7 Hang Power Cleans

7 Front Squats

7 Pull Ups/ Chest to Bar
Recommended Loading

115/75

Fitness ninjas 135/95