12.23.2014

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 (70/80/90%x3+; 1:45 rest )

B): Shoulder Press (70/80/90%x2+; 2:00 rest )

Metcon

Metcon (2 Rounds for reps)

AMRAP in 5:00

A1) 20 Wall Ball

A2) Double Unders

A3) Push Ups

Rest 5:00

Repeat

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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