Monday
Warm-up
Warm-up
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold

Into...

2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs

Into…

3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
Warm-up
ON A 7:00 RUNNING CLOCK...
Pull-Up Progression*

*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up

into...

5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

(Score is Rounds + Reps)
Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)
  • Upcoming classes

    • CrossFitMonday, 5:00 am - 6:00 am
    • CrossFitMonday, 6:00 am - 7:00 am
    • CrossFitMonday, 8:30 am - 9:30 am
    • CrossFitMonday, 11:45 am - 12:45 pm
    • CrossFitMonday, 4:00 pm - 5:00 pm
    • CrossFitMonday, 5:15 pm - 6:15 pm
    • CrossFitMonday, 6:30 pm - 7:30 pm
    • CrossFitTuesday, 5:00 am - 6:00 am
    • CrossFitTuesday, 6:00 am - 7:00 am
    • CrossFitTuesday, 8:30 am - 9:30 am
    • CrossFitTuesday, 11:45 am - 12:45 pm
    • CrossFitTuesday, 4:00 pm - 5:00 pm
    • CrossFitTuesday, 5:15 pm - 6:15 pm
    • CrossFitTuesday, 6:30 pm - 7:30 pm
    • CrossFitWednesday, 5:00 am - 6:00 am
    • CrossFitWednesday, 6:00 am - 7:00 am
    • CrossFitWednesday, 8:30 am - 9:30 am
    • CrossFitWednesday, 11:45 am - 12:45 pm
    • CrossFitWednesday, 4:00 pm - 5:00 pm
    • CrossFitWednesday, 5:15 pm - 6:15 pm
    • CrossFitWednesday, 6:30 pm - 7:30 pm

Contact Us @ 601!

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