Monday 21st August 2017 CrossFit Smash

W#1

Get as far as you can in 4 mins

Chest to bar pull ups

3 – 6 – 9 – 12 – 15 – 18 ……..etc

Each set should be unbroken, you must drop off the bar after each set.

Scales:

2 – 4 – 6 – 8- 10 ……….. etc

1 – 2 – 3 – 3 ………. etc

Or pick a number eg. 3 and accumulate as many sets as possible in 4 mins

W#2

3 rounds of

  • 500m row
  • Rest :30 seconds
  • 500m row

Rest 5 mins

Pacing: your goal is to have all intervals be at the same pace eg 1:50 split

Greg Fraser