CrossFIt Windansea – CrossFit

Gymnastics

Metcon (Calories)

5 Rounds:

1 min Row or Bike

3 Bar Muscle Up

2 Ring Muscle Up (Strict)
Level 1-

3 BMU= 3 Negative Eccentric Pull Ups + 5 Overhead Tricep Ext. w/ DB

2 Ring MU= 2 Banded Turnovers (red band from box)

Level 2-

3 BMU= 4 Jumping Bar MU + 5 OH Tricep Ext.

2 Ring MU= 2 Seated Banded Transition + :10 sec hold in Support

Metcon

Metcon (Time)

Amrapx7

35 DU

20 Wallball (20/14)

August 3, 2017

08/03/2017

CrossFIt Windansea – CrossFit Gymnastics Metcon (Calories) 5 Rounds: 1 min Row or Bike 3 Bar Muscle Up 2 Ring Muscle Up (Strict)Level 1- 3 BMU= […]
August 2, 2017

08/02/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 4 RFT: 300m Sandbag Carry (100/80) 30 Abmats 20 BurpeesModified from CrossFit Linchpin.
August 1, 2017

08/01/2017

CrossFIt Windansea – CrossFit Accessory Metcon (No Measure) Tabata! Bent Over DB Rows Banded Hamstring Curls Floor PressReps don’t matter. This is for quality in each […]
July 31, 2017

07/31/2017

CrossFIt Windansea – CrossFit Strength Metcon (7 Rounds for weight) EMOMx7 Min 1- 7 Thrusters Min 2- 6 Thrusters Min 3- 5 Thrusters Min 4- 4 […]