Thursday 190620

CrossFit Logic – CrossFit

Heavy Squat Warm Up (No Measure)

400m Run/Row


3 Rounds

Pigeon Ninjas

5-10-15 Squats

5 Toes to Bar


400m Run/Row

A: Back Squat (20min Cap)

Strength Progression

3 x 5 (add 2.5kg to prev)
Rx+: 5 x 5

Focus Point: Upright Torso

B: Evil Wheels (10-8-6-4-ME)

*Superset with Part C

Rx+: 10-10-10-10-ME

Scale: Evil Wheel Full > Half> Quarter> Leg raises

C: Pull-ups (10-8-6-4-ME)

*Superset with Part B

Rx+: Weighted 10-10-10-10-ME

Scale: Flexed Arm Hang 40-35-30-25-ME secs> Ring Rows