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09/11/2019

10
Sep

09/11/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

250m Row

30s Couch Stretch/Leg

30s Banded Lat Stretch/Arm

Gymnastics

New Gymnastic (3xMax Strict Ring Dips)

3 Sets:

Max Strict Ring Dips

Rest 0:30s

30s L-Hang

Rest 2:00 Minutes
Note total completed max strict ring dips, and any modifications.

Metcon

Metcon (AMRAP – Reps)

16 Minute EMOM (4 Sets):

Minute 1-40 Double-Unders

Minute 2-7 Hang Power Clean & Jerks 135/95

Minute 3-15 Calorie Bike

Minute 4-15 H.S.P.U