July 5, 2017
Gymnastics:
A. 1-Arm Push up support position
5 x :10-15 (each arm)
B. Weighted Hip Extension
3 x 10
Conditioning:
20 Rounds of:
:30 Max Row
:30 Rest
Metcon:
3 Rounds for time of:
20 Kettlebell Swings
20 GHD Sit ups
COMPETITORS CROSSFIT CLASS – 5:30pm
5 minute AMRAP
6 Axle Bar Deadlifts @ 185/125
6 Bar over Burpees
Rest 2:00
3 minute AMRAP
Alternating Kettlebell Snatches (53/35)
Rest 2:00
5 minute AMRAP
6 Axle Bar Front Squats 140/100
6 Bar Over Burpees
Rest 5:00
4 Rounds Total
Every 1:30 switch movements:
300m/250m Ski Erg
5 Wall Climbs
200m Run
10 Power Cleans @ 165/115