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

December 5, 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 […]
December 4, 2018

12/4/2018

CrossFIt Windansea – CrossFit Weightlifting Hang Clean (1×1) against a 15 min clcok build to 1 rep squat clean Metcon Metcon (Weight) Emom 12 mins min […]
December 3, 2018

12/03/2018

CrossFIt Windansea – CrossFit Gymnastics Metcon (No Measure) 10 Min Handstand walk practice Metcon Metcon (Time) 3 Sets: 50 Double Unders 20 DB Push Press(45.35)(35,25) 50 […]
December 1, 2018

12/1/18

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP 400 m Run 10 HSPU 20 SA DB Snatch (50/35) Metcon (AMRAP – […]