CrossFIt Windansea – CrossFit

Gymnastics

Metcon (No Measure)

RX- 3 RNFT:

5 Strict Pull Ups

5 Bar MU

30 Hollow Rocks

30 Supermans

Level 1- 3 RNFT:

2 Banded (if close to having a BMU)

5 Hips to Bar Kips

30 Hollow Rocks

30 Supermans

1x Rope Pull into MU Drill

Metcon

8×250 Row (8 Rounds for time)

8 Rounds of:

250m Row

Rest 1 min
record all 8 scores

January 23, 2018

1/23/2018

CrossFIt Windansea – CrossFit Gymnastics Metcon (No Measure) RX- 3 RNFT: 5 Strict Pull Ups 5 Bar MU 30 Hollow Rocks 30 Supermans Level 1- 3 […]
January 22, 2018

1/22/2018

CrossFIt Windansea – CrossFit Weightlifting A: Squat Clean (Work up to 60% Triple) Starting at 40% of your 1 rep squat clean; you will do Triples […]
January 20, 2018

1/21/2018

CrossFIt Windansea – CrossFit Metcon Metcon (No Measure) EMOMx12 E: 20-25 Abmats O: 20 DB Bench Press Rest 5 min EMOMx12 E: 25 DU + 8/5 […]
January 19, 2018

01/19/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 4rft: 400m Run 30 Push Press (65/45) 20 JC2BCrossFit.com