Monday

18
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 – 20

Min 2 Rev Grip Bent Over Rows X 10 – 12 working up in load

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

Push-ups (15-20 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)

Workout of the day

Metcon (AMRAP – Rounds and Reps)

8 Min

Buy-In 30 Burpees to a Plate 45/35

2 Hang Power clean

5 Pull Ups
Add 2 Hang Power Cleans each round

Recommended loading 135/95