01/08/2019

CrossFit On Track – CrossFit

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Gymnastics

Strict Pull Ups (5×3-5)

Pull Ups with no kipping movement
OR

Kipping pull-up practice

-Learn to kip / pendulum swing

– connect

– C2B kipping

– Bar MU

Metcon

Metcon (AMRAP – Reps)

2 rounds for time (12 min. cap)

20 TTB

30 Alt. DB Snatch

50′ HS Walk OR 20 Cheerleader presses

w/Remaining time:

AMRAP

10 HSPU (4″ deficit)

2 rope climbs
Score = total reps

1 round = 60 reps

2 rounds = 120 reps

Then add on additional AMRAP reps

By |2019-01-06T21:00:00+00:00January 6th, 2019|Workouts|Comments Off on 01/08/2019