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Stay Classy

P6 CrossFit – CrossFit

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Warm-up

1:30 Machine or 200m jog

20 Banded Lateral Side Step (Each Way)

15 Banded Air Squat

15 Bodyweight Rows

:30 Bar Hang

Stay Classy (Time)

27-21-15-9

Wallballs 20/14

Pull ups

RX+:

27-21-15-9

Wallballs 30/20

C2B Pull ups







Athletes Notes

TARGET SCORE

Target Time: sub 8 minutes

Time Cap: 12 minutes

STIMULUS

Get ready for Fran Lung! This will be all about pushing through the pain cave and a classic squat/push and pull CrossFit Metcon

WORKOUT STRATEGY & FLOW

Wall balls: commit to big sets with 2 or 3 at most! You can hang on and keep this workout fast!!!The 30/20 will hurt but will be over before you know it

C2B Pull Ups/Pull Ups: pick your battles wisely here and start off with sets you can maintain throughout. Quick 9s is better than 27 unbroken then resting for 20+ seconds before getting back to the wall ball

SCALING

Scale to finish near the target score:

Accessories

3 Rounds:

5/5 Turkish Get Ups

20-30 Hip Extensions (OR 30-40 Superman)

20/20 Banded Hamstring Curls

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