09/11/14

Main – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Gymnastics

B: Metcon (No Measure)

Every minute, price on the minute, for 12 mintues:

Minute 1 – Strict Pull Ups x 6-8 reps

Minute 2 – Handstand Holds x 30-45 sec

Minute 3 – Double-Unders x 50 reps

Conditioning

C: Metcon (Time)

4 Rounds

10 Toes 2 Bar
20 Wall Ball 20/14
15 DB Push Press 35/20

Buy Out (800M Run)

Extra Work

D: Coaches Choice Mobility/Strech