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RARE BOOT CAMP ENLISTMENT DAY THIS SATURDAY

Do you know somone who would benifit from our wonderful RARE community but isn't sure about starting a CrossFit program?  Let them know about our RARE Boot Camp program and that our Enlistment Day is this Saturday!  They can find out more info HERE!

 

Tuesday's Workout:

Warm UP

Lunge with rotation twist length of rig

Inch worm length or rig

3 rounds

10 Scapula pull ups

30 Second HS hold

 

A) Strict HSPU (Every 1:30)

2 Rounds

50% of Max Unbroken HSPU

40% of Max Unbroken HSPU

30% of Max Unbroken HSPU

*if you have vertigo or shoulder impingement problems do 60, 50, 40 Percent of Press for max reps from the rack

 

B) Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups (Pull ups/jumping pull ups/ring rows)
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar  (KTE/Knee ups)
rest 4 minutes 
AMRAP 4:
15/10 Calorie Row 
15 Burpees
15 Pull-ups (Jumping pull ups/ring rows)

 

B.) Gymnastics Work

4x14 Unbroken Chest to Bar (Pull ups/Jumping Pull ups/Ring Rows)

Rest 1:30 between sets

 

C. Midline

3 Rounds not for time

15 GHD situps/weighted sit ups  (25/15)

9 Glute Ham Raises/Good Mornings (45/35)



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