September 27, 2017
Gymnastics:
A. Plyo-metric Push ups
3 x 10
B. Goblet Squat Hold
3 x 1:00 (53/35)
Metcon:
Every 6:00 for 30:00 (5 Rounds)
400m Run
25 Wall Balls (20/14)
COMPETITIVE CROSSFIT CLASS – 5:30pm
For Time:
21-15-9 reps of:
GHD Sit ups
Wall Balls (30/20)
200m Run after each round.
Rest 5:00
Jerk Conditioning:
EMOM x 12 (3 Rounds)
Min. 1: 3 reps @ 70%
Min. 2: 2 reps @ 75%
Min. 3: 1 rep @ 80%
Min. 4: Rest
Rest 5:00
10 minute AMRAP
100ft Walking Lunges (Holding Slam Ball) (30/20)
Max Reps Handstand Push ups
*Once you break on the HSPU, move to the next round.