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12/18/2019

18
Dec

12/18/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Couch Stretch/Leg

8 Groiners W/Twist/Side

10 Push Up Pos. shoulder Taps/Side

Gymnastics

12 Minute EMOM

Minute 1-30s Hollow Body

Minute 2-12 Strict Ring Dips

Minute 3-5 High Box Jumps

Metcon

Metcon (Time)

5 RFT:

50 Double-Unders

16 Alt. Hang Dumbbell Clean & Jerk 50/35

12 Burpees

16 Overhead Dumbbell Lunge 50/35

20 Minute Time Cap