Warm-up
3x 30 sec each w/ empty barbell
Sumo-Deadlift High Pull
Back Squat
Push-up to Down Dog
Scap Pulls or Ring Rows
Mobility
PVC
10 Kip Swings
Skill
10 min
Rope Climb/Pull-up Progression
WOD
Complete for Time (partition as you like)
40 Strict Pull-ups
40 GHD Sit-ups
40 SA DB Step-ups (50/35) (24″/20″)
40 cal Row
40 T2B
40 Burpees
6 Rope Climbs (12′)
*Male Rx – Legless
**Scale – 3 Rope Walks Per Climb
Time Cap – 25 min
Cooldown
4 min (es) Basic Lat Mobilization
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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