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10/02/2019

1
Oct

10/02/2019

CFT – CROSSFIT

Pre-Training

2 Rounds Not For Time:

12 Calorie Bike Or 15 Calorie Row

30s Couch Stretch/Leg

10 Pull Up Position Shoulder Retractions

10 Groiners W/Twist/Side

20s Ring Support-Top Position

Metcon

Metcon (2 Rounds for reps)

Sustainable Pace

2 Sets:

12 Minutes:

8 Strict Pull Ups

12 Burpees

10 Pistols

12 Alt. Dumbbell Hang Clean & Jerks 50/35

Rest 5:00 Minutes

12 Minutes:

8 Strict Ring Dips

12 Calorie Bike Or 15 Calorie Row

8 Burpee Box-Jumps 24/20

18 Prisoner Step Ups 50/35 24/20