September 6, 2017
Gymnastics
A. Barbell Step ups
4 x 8 (2:1) (prog, loading)
B. Hollow Body Press Downs
4 x 10
*Use PVC & Bands to complete Press Downs while laying in the Hollow Body Position.
Metcon: (For time)
400m Run
27 Thrusters (95/65)
400m Run
21 Thrusters
400m Run
15 Thrusters
400m Run
9 Thrusters
COMPETITIVE CROSSFIT CLASS – 5:30pm
10 minute AMRAP
1000m Run
100 Double Unders
AMRAP Snatches (135/95)
Rest 5:00
For time:
25 Push Jerks (155/105)
50 Toes-to-Bar
75 Calorie Row
w/ EMOM of 3 Burpees – must start with Burpees!
Rest 5:00
2-3 Rounds of:
1:00 Ski Erg (75-80% pace)
Max Effort Set of Chest-to-Bar Pull ups
