Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

20 mins

(No Measure)

5 Rounds NFT

15 second Chin over Bar

3 Inchworm to Hollows

30 second Handstand Hold

30 Second Seated Pike Stretch

30 Second Box Back Hold

*Rest 90-120 seconds between rounds

Metcon

Metcon (No Measure)

15 Min Alt EMOM (Performance)

1st min – 5 Hang Power Snatch @ 50% 1 RM Snatch

2nd min – 3 Ring Muscle Ups

3rd min – 30 DUs

15 Min Alt EMOM (Fitness)

1st min – 3 KB Clean and PP each side

2nd min – 10 Beat Swings

3rd min – 30 DUs

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s