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Monday January 7th, 2019

6
Jan

Monday January 7th, 2019

women of the New You challenge at Boulder CrossFit

warm up:

Tabata – alternating between – hollow/superman then:

Tabata – alternating between – bar hang/plank hold

strength:

25 strict ctb pull ups.

*3 second negatives and not for time. Work on strict body position, pulling up as high as possible. Every rep starts and ends with a dead hang. Full range of motion.

conditioning:

200 double unders or 400 singles

EMOM = 5 burpees

*Start with the burpees

4:00pm Comp WOD:

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees

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