12.16.2014

Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Body on the :20 & Superman on the :10

Then 4 Rounds of Handstand Hold/Shoulder Touches

Weightlifting

A): Weighted Pull-ups (65/75/85%x5+; 1:45 rest )

B): Shoulder Press (65/75/85%x3+; 2:00 rest )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3:00

A1) 40 DU

A2) Chin Ups

Rest 3:00

AMRAP in 3:00

A1) 30 Wall Ball

A2) K2E

Rest 3:00

Repeat 2x

Accessory

NOT FOR TIME! Focus on the movements.

Skill Dev.

10 MU Transitions

10 DHPU

10 Dip

10 Ring Dip

10 Strict MU

10 HSPU

:20/:10×8 L-Sit

5 Rope Climbs

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