October 18, 2017
Gymnastics:
A. Handstand Hold
Accumulate 5:00 upside down
*Rx+ Accumulate 2:00 – 2:30 Freestanding Handstand. Do not walk around. Focus on staying in the same place.
B. Ring Dips
5 x 5
*Rx+ 5 x 5 Strict Ring Dips.
Metcon:
16 minute AMRAP
1 Rope Climb (15′)
25 Kettlebell Swings (53/35)
1 Rope Climb
7 Burpees to 6″
COMPETITIVE CROSSFIT CLASS – 5:30pm
3 Rounds for time:
10 Ground to Overhead (95/65)
300ft Shuttle Sprint (50-50, 100-100)
Rest 5:00
“Upside Down Fran”
21-15-9 reps of:
Handstand Push ups
Thrusters (95/65)
Pull ups
Rest 5:00
For time:
800m Run
40 Calorie Row
20 Burpees Over Rower
