8/14/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

2 rds:
150 meter run
5 clapping push-ups
10 kettlebell swings (16,24)
20 jump rope backwards singles

Gymnastics

Double-Unders (practice 5-10-15-10-5)

Gymnastics

Handstand Holds (Shoulder touches 3×5)

Metcon

Metcon (Time)

1000 Meter Row

Rest 2 Min

Then 2 RDS:
60 DU
40 Wallballs
20 Burpee Box Jumps 8″

Rest 2 Min

30 Dumbbell Snatches (50,30), Adv (70/50)

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