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05/15/2019

  • Writer: crossfitweld
    crossfitweld
  • May 15, 2019
  • 1 min read

WARM UP

"3 Rounds"

- 10 Alt. Box Step Ups (5 Each)

- 10 Alt. DB Strict Press (5 Each)

- 30 sec HS Hold

- 30 sec Machine (Row, Bike, or Ski)


SKILL

"15 Min Block"

- Gymnastics Practice

(*Work weaknesses)


CONDITIONING

20 Min Block

"AMRAP 5"

- 6 SA DB Alt. G2OH @50/35 (RX+ 70/50)

- 12 GHD or Ab Mat Sit-ups

...rest 2:30...

"AMRAP 5"

- 6 HSPU (RX+ Strict)

- 12/10 Cal Machine

...rest 2:30...

"AMRAP 5"

- 6 Box Jumps @24"/20" (RX+ 30"/24")

- 12 KB Swings @53/35

 
 
 

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