CrossFIt Windansea – CrossFit

Gymnastics

1: Ring Muscle Up (3 Super Sets)

3 Sets:

A. 3 Swings + 1 Hip Pull + 1 Muscle Up

Level 1- 3 Hollow Bodies + 3 Super Mans + 3 Box Dips

Level 2- 3 Swing + 3 Ring Dips

B. 10 DB Rows

C. 10 Tricep Kick Backs

Metcon

Metcon (Weight)

Every 3 minutes for 12 mins,

200m Run

10 Thrusters (loads listed below)

40 DU (80 Singles)
Sprint efforts each round.

Round 1 and 3 are BB Thrusters (95/65)

Round 2 and 4 are DB Thruster (55/35)

Credit- Train FTW

March 21, 2017

3/21/2017

CrossFIt Windansea – CrossFit Gymnastics 1: Ring Muscle Up (3 Super Sets) 3 Sets: A. 3 Swings + 1 Hip Pull + 1 Muscle Up Level […]
March 20, 2017

3/21/2017

CrossFIt Windansea – CrossFit Strength Push Jerk (4×4) Metcon Metcon (Time) 30-20-10 Back Squat (115/75) Push-up
March 19, 2017

WOD for Monday 3/20/2017

Strength: Push Jerk 4×4   Conditioning: 30-20-10 Back Squat (115/75) Push-up
March 18, 2017

3/18/2017

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAPx20 40 Abmats 30 Push Ups 200m Run 30 DB Push Press 20 Goblet Squats […]