01.09.2023 | Monster Mash
50 Wall Ball Shots, 20/14
50 Russian KB Swings, 70/53
35 Wall Ball Shots, 20/14
35 Russian KB Swings, 70/53
20 Wall Ball Shots, 20/14
20 Russian KB Swings, 70/53
AMRAP 20 minutes of:
6 Chest-to-bar Pull-ups
8 Hand-release Push-ups
10 Pistols
"Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
For time:
50 Wall Ball Shots, 20/14
50 Russian DB Swings, 50/35
35 Wall Ball Shots, 20/14
35 Russian DB Swings, 50/35
20 Wall Ball Shots, 20/14
20 Russian DB Swings, 50/35
AMRAP 20 minutes of:
6 Chest-to-bar Pull-ups
8 Hand-release Push-ups
10 Pistols
"Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups
*Rest 5 minutes between workouts.
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!
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Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1
Wallballs and KBs: 8:04
AMRAP: 11r + 5 pistols (pistols sucked today)
Annie: 6:20 – two misses on the DUs and an AB cramp.
Thanks Pat