Tuesday’s WOD July 14th

5 AM CrossFit is back Monday, Tuesday, Wednesday & Thursday!

Yoga EVERY Tuesday & Thursday at 6:30AM

6AM CrossFit is Monday, Wednesday, & Friday! 

Get your WOD in before the heat! 

 

Tuesday’s WOD

Skill:

Skill of the Month

Pull-ups/ Kipping/ Butter Fly’s

*ten minutes to work on skill.

 

 

Conditioning:

CAT ONE:

20 Minute AMRAP of:

2 Rope Climbs Legless

10 Ring Dips

20 GHD Sit-ups

 

CAT TWO:

20 Minute AMRAP of:

2 Rope Climbs

10 Ring Dips

20 GHD Sit-ups

 

CAT THREE:

20 Minute AMRAP of:

2 Rope Climbs / 6 Rope Climb Progressions

10 Ring Dips Banded

20 GHD Sit-ups/ Ab Mat Sit-ups

 

CAT FOUR:

20 Minute AMRAP of:

6 Rope Climbs Progressions

10 Ring Dips Banded/ Ring Rows

20 Ab-Mat Sit-ups

* CAT FOUR can be scaled further if needed.