July 22, 2015

CrossFit By The Sea – CrossFit

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Gymnastic Challenge (5 Rounds for reps)

Compare Results to April 16, 2015

Two Minute max effort of the following with 1 Minute Rest Between each:

Muscle Ups


Alternating Pistols (53/35)


Strict Hand Stand Push


Strict Chest to Bar


L Sit from Pull Up Bar (one attempt)

Scaling Options:

Muscle Up – Bar/Ring Dips/Paralette Dips

Pistol – No Weight/2 Foot/Stack Plate

Strict HSPU – Piked Push Up from Box

Strict C2B – Strict Pull Up/ Activation

L Sit – Paralette/Bend Knees


Metcon (1 Rounds for reps)


Hollow Body Rocks

Competition Side Work

Bench Press (5 x 5)


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