Main - CrossFit View Public Whiteboard: bit.ly/1sigGiO Warm-up Running Warm-up (No Measure) 20 meters each -sideways jumping jacks -A skips -toe up toe touch -shuffle -lunge -heal walk -carioca -butt kick -tin man -high knee Pull-ups/Dips 5s (No Measure) 5- pull-ups (normal) 5- dips 5- chin ups (double underhand grip) 5- dips 5- pull-ups (wide) 5- dips 5- pull-ups (narrow) 5- dips 5- pull-ups (switch L to alternating grip) 5- dips 5- pull-ups (switch R to alternating grip) 5- dips 5- clap pull-ups (or normal) 5- dips *5- muscle ups as finishing challenge Metcon Runs and Ropes (Time) For Time: Run 400 m 4 Rope Climbs Run 300 m 3 Rope Climbs Run 200 m 2 Rope Climbs Run 100 m 1 Rope Climb HR Push-Up Max (AMRAP - Reps) 2 minutes: Max Reps Hand-Release Push-Ups Buy-Out Roll out and stretch for 5-10 minutes (No Measure)
Posted on: Thu, 07 Aug 2014 00:06:52 +0000