Tuesday August 16, 2016

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(Amy knocking out a legless rope climb!  This is a true test of upper body strength and Amy has progressed so much in the time she has been at CrossFit Julia from where she started.  A true example of doing things you never thought you would be able to do.)

Register for Classes on Mindbody and Post Scores to Whiteboard

Warm-up WOD:

4 x 400m runs

Round 1 – 7/10 perceived exertion

Round 2 – 8/10 perceived exertion

Round 3 – 9/10 perceived exertion

Round 4 – 10/10 perceived exertion

**Rest 1 minute between rounds

 

Level 2 WOD:

5 x 2 minute rounds
3/2 Rope Climbs
Row for calories in remaining time

Rest 3 minutes between rounds. Score is the total number of calories rowed.

 

Level 1 WOD:

5 x 2 minute rounds
5 x 5 count eccentric pull-ups (jump to the top of the pull-up and slowly lower down for 5 seconds)
Row for calories in remaining time

Rest 3 minutes between rounds. Score is the total number of calories rowed.

 

BOOTCAMP:

AMRAP in 20 minutes:
Alternate Rounds of Cindy and Helen
5 Pull-ups
10 Push-ups
15 Air Squats
Run 400m
21 Pull-ups
12 Kettlebell Swings (53,35)

Level 2 MODS:

MOD 1: 2/1 Rope Climbs

MOD 2: 3/2 Blue Tape Rope Climbs

 

Level 1 MODS:

MOD 1: 3 count

MOD 2: 5 count eccentric ring rows

 

Bootcamp MODS:

Band Pull-ups, Knee Push-ups, Lighter KB