October 21, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Warm-up

Three Rounds Not For Time:

10 Hanging Hip Touches

10 Shoot Throughs

:30 Nose to Wall Hold

Metcon

Metcon (Time)

For Time:

50 Handstand Push Ups

50 Toes to Bar

50 Kettle Bell Swings (53/35)

**10 Double Under Every Time You Break**

*Time Cap: 25 Minutes**

———————————————–

Rx+

Deficit HSPU (4″/2″)

Weighted GHD (20/14)

KBS (70/53)

Competition Side Work

Yoke Carry – Back Rack

Five Sets of 60′ Walk – Load Body Weight

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