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08/14/2019

13
Aug

08/14/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Banded Lat Stretch/Side

8 Groiners W/Twist/Side

20 Alternating Side Planks

Gymnastics

Metcon (4 Rounds for reps)

4 Sets:

Max Unbroken Strict Ring Dip

Rest 0:30s

Max Unbroken T2B

Rest 1:30
Modify strict ring dips for banded or box dips. T2B can also be performed as hanging knees to elbow or toes to post.

Note total score for each round.

Metcon

Metcon (Time)

4 RFT:

15 S.T.O.H 135/95

20 Box Jump-Overs 24/20

200m Run