Tuesday 7.21.20

by Spearfishyoga

Great article on Virtuosity!

http://journal.crossfit.com/2005/08/virtuosity-1.tpl

GROUP PREP

2 min cardio

5 Burpees

5 Push up to Down Dog

10 Box Step Ups

10 Scap Retractions

5 Kip Swings

3 Pull-ups

3 Chest to Bar (if doing in the workout)

STRENGTH

**Deload week

Bench Press

5@40%

5@50%

5@60%

WOD

20 min AMRAP

Option 1

5 Strict Chest to Bar Pull-ups

10 Ring Push-Ups

20 Box Step Ups 24/20

Option 2

5 Pull-ups

10 Pushups

20 Box Step UPS 24/20

Option 3

5 Banded Pull-ups

10 Negative Pushups

20 Box Step Ups

MOBILITY

Foam Roll Lats and Lacrosse Ball Pecs