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06/19/2019

18
Jun

06/19/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

8 Scorpions/Side

5 Static Inchworms

10 Supine Ring Rows

Gymnastics

3 Rounds For Quality

1/2 Conan+1/2 Conan Or 20′ Handstand Walk

10 Strict Ring Dips

20 V-Ups

Rest 2:00

Metcon

Metcon (3 Rounds for time)

3 Sets:

25 Calorie Row

20 H.S.P.U

15 Hang Power Cleans 115/85

Rest 3:00
We are aiming for consistent times across all intervals. Substitutes for the Handstand Push-Ups are Push-Ups or Hand Release Push-Ups. Plan to cycle through the hang power cleans in no more then 3 sets. Focus on intensity. Modify weight if needed to maintain stimulus.