Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Metcon (No Measure)
1a. Hold False Grip on Rings (or bar–if using bar, hold on wrists.
3x :15 seconds
2b. Hold Chin over Bar
3x :20 seconds
3b. Hang from Bar or Rogue Balls
3x ME
rest 60-90 seconds between all sets
3: Powell Raises (3×10 reps (each arm) tempo: 30×1)
https://www.youtube.com/watch?v=BxK60HYw760
Go HAP, but you should not be swinging your torso or arm to get momentum. The lift needs to be isolated and from the shoulder only.
rest 2:00 between sets
Conditioning
4: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
200m Farmers Walk 53/35
25 burpees
400m Run
Each Farmer Carry is worth 1 point.
Each 400 meter is worth 1 point.
Each round is worth a total of 27 points when scoring reps.
You must finish farmer carry and run to recieve the point.
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