CrossFIt Windansea – CrossFit

Gymnastics

Metcon (No Measure)

Ring Muscle Up

4 Complex of:

2 Ring Pull Ups + 2 Hips to Rings + 1 Muscle Up

Level 1:

4 Sets:

3 Modified Russian Push Up + 5 Transitions on Rings

Level 2:

4 Sets:

2 Tucked Muscle Ups + 2 Ring Pull Ups

Metcon

Metcon (AMRAP – Reps)

Tabata:

Assault Bike

Metcon (4 Rounds for time)

Row:

4x300m (rest 1 min)

April 19, 2018

04/19/2018

CrossFIt Windansea – CrossFit Gymnastics Metcon (No Measure) Ring Muscle Up 4 Complex of: 2 Ring Pull Ups + 2 Hips to Rings + 1 Muscle […]
April 18, 2018

04/18/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 2 RFT: 20 T2B 40 DU 30 Burpees 40 DU 30 DB Snatch (50/35) 40 DU 20 SB S2O […]
April 17, 2018

04/17/2018

CrossFIt Windansea – CrossFit Strength Front Squat (5×2) EMOMx5 2 Front Squats Metcon (No Measure) 3 Sets: 10 Tempo Goblet Squats (22×2) 10 DB Step Up […]
April 16, 2018

04/16/2018

CrossFIt Windansea – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups