July 19, 2017
Gymnastics;
Core Complex
3 sets of:
:10 Hollow Hold + 10 V-ups + 10 Full Body Crunches + 10 Hollow Rocks
Metcon:
3 Rounds for time of:
800m Run
500m Row
25 Burpees Over-the-Rower
COMPETITIVE CROSSFIT CLASS – 5:30pm
For total reps:
4:00 of: Max Calorie Row
4:00 Rest
3:00 of: Max Ground to Overhead (135/95)
3:00 Rest
2:00 of: Max Russian KB Swings (70/53)
2:00 Rest
1:00 of: Max Muscle ups
Cals = 1 pt, G to OH = 2 pts, KBS = 3 pts, MU = 4 pts
Rest 5:00
3 Rounds of:
400m Run
30 Toes-to-Bar
200m Farmer Carry (70/53 per hand)
10 Strict HSPU