CrossFit Tysons Corner – CrossFit
Warm-up
A. General (5 Min)
3:00 Row, increasing pace every 1:00
-then-
15 Air Squats
10 Hollow Ups
10 Arch Ups
30sec Dead Hang
B. Mobility/Activation (2 Min)
Accumulate 15-20 each:
Scap Pull Ups
Kip Swings
C2. Specific Metcon (8 Min)
1-2 BMU -or- workout mod
6 DB Front Squats @ 2x light DBs
8 Row Cals
-then-
1-2 BMU -or- workout mod
6 DB Front Squats @ workout weight
8 Row Cals
Gymnastics
Gymnastics (Checkmark)
BMU skill
Straight Arm Press focus
All levels:
– Hollow PVC Straight Arm Press Down
– Low Bar Hips to Bar
– Kip + Hip Drive (hip to bar)
– Box or Low Bar MU
Intermediate/Adv
– BMU
TC: 12 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
Rx:
3-5 BMU or 5-7 Banded Bar Muscle Ups
15 DB Front Squats @ 2×35/25 lbs
21/18 Row Cals
Rx+:
9 Bar Muscle Ups
15 DB Front Squats 2 x 50/35 lbs
21/18 Cal Row
TC: 15 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
5 Low Bar Muscle Ups or Jump to support on boxes
10 DB Front Squats @ 2×25/15 lbs
15/12 Row Cals
Intermediate L1
5-7 Box Jumping Bar Muscle Ups
15 DB Front Squats @ 2×35/25 lbs
21/18 Row Cals
Extra Accessory
Upper Accessory (Checkmark)
Shoulder Accessory:
Prone Butterflies
4 x 5 reps, slow and controlled
CrossFit Tysons Corner WODs 