February 11, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Coach Led Hollow Body:

A. Floor

B. Bar/Rings

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
———————————

Scaled:

7 Pull Ups (7 Ring Rows)

7 Ring Dips (7 Paralette Dips)

50 Wall-Ball Shots (14/10 to 9′)

200 Single-Unders

*No Bands Today*

Competition Side Work

Take 15 Minutes to Work on Mobility

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