January 19, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 10 Minutes to Work Through:

A. Handstand Hold/ Free-stand/ Walk

B. 10 Hollow Body Rocks

Metcon

Metcon (Time)

For Time:

30/20 Calorie Assault Bike

60 Burpee

90 Wall Ball (20/14)

120 Sit Up

240 Double-Unders

Time Cap: 25 Minutes

Competition Side Work

Split Jerk

Take 15 Minutes to Work on Technique.

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