[1.] Warm Up
[2.] Strength/Skill
6 sets of:
[3] Barbell Deadlifts
[10] GHD Back Extensions
-Alternate the movements, rest 1-3 min b/w supersets.
[3.] Work Capacity
“Brooke”
5 rounds, each for time of:
[12] Pull Ups
[20] Push Ups [kb/std]
[28] Jackknife Sit Ups
[36] Air Squat Jumps
-Running clock, rest exactly 2 min b/w rounds.
*Advanced athletes can attempt this workout at 16, 24, 32, 40 reps*
*See previous scores here: 4/14
[4.] Finisher
Tabata
Minute #1:
Seated Rainbow
Minute #2:
Seated Around the Body
Minute #3:
Seated Twists
Minute #4:
Seated Hot Potato
-Post comments & scores…
Congrats to Helen who took first place
in the women’s scaled division at Fight Gone Bad 6
in CrossFit Spartanburg this past Saturday!
