August 20, 2015

CrossFit By The Sea – CrossFit

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Warm-up

Take 15 Minutes to Work Through the Following Stations:

1. Handstand Walk/ Hold/ Kick Up

2. Bottom of Dip Hold (15-30 Seconds)

3. Toes Through Rings (5-10)

*No set rounds – if you need more work in one area – take more time there*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Push Press (115/83)

15 Ring Dips

15 Bar Roll Outs

Competition Side Work

Metcon (Time)

Three Rounds for Time:

10 Double Touch (TTB+C2B)

10 Clusters (135/95)

10 Calorie Assault Bike

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