200419

19
Apr

200419

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM UP

Complete in Order…

500m Row (2:00 Bike/Run/Jump Rope)

25 Up-Downs

25 DB Push Press (Light)

50 Mountain Climbers

25 Step-ups

25 KB Swings (Light)

500m Row (2:00 Bike/Run/Jump Rope)

Workout

“G.I. JANE” (Time)

FOR TIME

100 Burpee Pull-ups

(Score is Time)
Options:

*Reps, Loading, Volume*…

Burpee Pull-Ups — we can scale the volume down to complete in sets of 10-20 at a time.

*Movement Adjustments*…

Burpee Pull-ups — If athletes cannot push off the ground modify Burpees to Up-Downs. If athletes cannot perform a Pull-up you can Jumping Pull-ups instead.