06/25/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Gymnastics

B: Metcon (No Measure)

Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Toes to Bar x 6-8 reps
(these should be slow and controlled)

Minute 2 – Handstand Hold x 45 seconds

Minute 3 – Double-Unders x 40-50 reps

Repeat!

Conditioning

C: Metcon (Time)

3 Rounds

15 Deadlift 275/185
20 Box Jumps 24″/20″
10 Burpee’s HR
5 Muscle Ups

Scale MU 2 C2B Pull Ups + 2 Ring Dips = 1 rep MU!

Extra Work

D: Back Extensions (50 Reps )