Main - CrossFit Warm-up CFC (No Measure) 50 DUs 2 rds 10 push-ups 10 front squats 10 push press 10 high knees 10 butt kicks 10 sit-ups Gymnastics C/F: Metcon (No Measure) 10 minutes of pullup and muscleup work. Comp: Metcon (Time) 5 rounds 3 strict pullups 5 kipping pullups 7 ring dips Fit: Metcon (Time) 5 rounds 7 banded c2b pullups 7 banded ring dips Metcon C/F: Metcon (Time) 5 x 200m row 1-2 minutes of rest between each Score your slowest time. Extra Credit C/F: Metcon (No Measure) 4 rounds for completion :30 sec L-sit 15 banded curls 15 banded triceps extention
Posted on: Thu, 22 Jan 2015 05:14:25 +0000
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