January 17, 2018
Strength (Gymnastics):
6 x 5 Dips (Rx+ Weighted – AHAP)
*Complete a :30 Handstand Hold or 16 Shoulder Taps after each set of Dips.
Conditioning:
4 x 300m Max Effort Row
Rest 2:00-3:00 after each row. Goals here is to PUSH HARD as well as to be consistent with these. Don’t over due it and have nothing left for 2, 3, and 4.
Metcon:
21-15-9 reps of:
Calorie Ski or Bike
Bench Press (165/115) (Rx+ 185/125)
COMPETITIVE CROSSFIT CLASS – 5:30pm
8 minute AMRAP
10 Calorie Row
1 Strict HSPU
10 Calorie Row
2 Strict HSPU
…continue adding 1 Strict HSPU each round.
Rest 5:00
For time:
15 Bench Press (185/125)
10 Bar Muscle ups
50ft Handstand Walk
30 Strict Ring Dips
50ft Handstand Walk
10 Bar Muscle ups
15 Bench Press
Rest 5:00
Core/Midline:
2 Rounds (NFT)
20 Abmat Sit ups
20 Weighted Hollow Rocks
20 GHD Sit ups
