12/5/2018

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December 4, 2018
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December 6, 2018

12/5/2018

CrossFIt Windansea – CrossFit

Gymnastics

Metcon (No Measure)

10 mins rope climb review

both J technique and Spanish wrap technique

Metcon

Metcon (Time)

For Time:

400m run

40 slam balls(30,20)

20 burpees

400m Run

10 rope climbs

400m run

20 burpees

40 slam balls

400m Run

Scaling:

Run :2:00 or less on each run

Slam balls:

sub light DB ground to OH or 45/25 plate Ground to OH

Rope Climb Scale:

20 reps close grip strict pull up. If you can do 1/2 climbs the time cap on ROPE is 5:00
20 min Cap.

Finisher

Metcon (No Measure)

Accumulate 5:00 of any type of Plank position you choose

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