Monday

11
Aug

Monday

CrossFit Seven Cities – CrossFit

Accessory

Every minute for 4 sets

Min 1 Ring Push Ups, Push Ups, Inverted push ups ( you choose) x 15 – 18

Min 2 Rev Grip Bent Over Rows X 10 – 12

Min 3 KB Plank Slide X 12-15 (Alternating)

Push-ups (15-18 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 (10-12 reps)

Working up in load

Workout of the day

Metcon (No Measure)

Every 4 min X 4

50 Double Unders

10 KB/DB Push Jerks 5 /arm

10 Toes To Bar

10 Back Squat or Overhead Squats
Recommended loading

53/35 KB/DB

115/85

For Quality