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12/11/2019

11
Dec

12/11/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

10 Shoulder Dislocates-Forward/Reverse

8 Groiners W/Twist/Side

8 Scorpions/Side

Gymnastics

12 Minute EMOM

Minute 1-20-30s Banded Pallof Hold/Side

Minute 2-16-20′ Handstand Walk, Or 30s Handstand Hold

Minute 3- 30s Ring Support-Bottom Position

Metcon

Metcon (2 Rounds for reps)

Sustainable Pace:

9 Minute AMRAP:

7 Power Cleans 135/95

15 Push-Ups

60s Calorie Bike Or Row

R: 2:00

9 Minute AMRAP:

7 Push Press 135/95

15 Pull Up

60s Calorie Bike Or Row
Calories accumulated on the bike or rower count as reps toward your score.