WEDNESDAY, 03/18/20

Jomo CrossFit – CrossFit

A: PHASE 1, WEEK 2, DAY 3 (STRENGTH): (Weight)

COMPLETE ALTERNATING SETS OF:

4X10 STRICT PULL-UPS

4X10 BANDED OR WEIGHTED PUSH-UPS
FOCUS ON CONTROLLED TEMPO, SCALE PULL-UPS WITH BANDED STRICT OR SUPINE. NEGATIVES OR PERFECT ASSISTED PUSHUPS

B: PHASE 1, WEEK 2, DAY 3 (METCON): (Time)

5 sets of 20/16 Cal on the Assault Bike

*Score is your Slowest Round

Rest as needed between
START OUTSIDE, RUN IS SUITE F TO SEE CLOCK

C: Metcon (Distance)

Home WOD:

1. Strength:

5×5-8 Chest 2 Ground Push-Ups each rep 3-5 second Negative

2. HOME METCON:

5 Rounds:

Run as far as possible in 90 seconds rest 90 seconds

*if weather is poor, Do max high knees in 90 Seconds. This is 100% effort.

Cool Down:

Complete 75 Leg Lifts for QUALITY