February 16, 2016

CrossFit By The Sea – CrossFit

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Gymnastics

Metcon (5 Rounds for reps)

Five Rounds for Reps:

Ring Dips

:30 Work

:60 Rest

*No Bands – Scale Box or Paralette*

Metcon

Metcon (Time)

For Time:

10-1 Hand Stand Push Up

1-10 Pull Up

Example:

10 HSPU

1 Pull Up

9 HSPU

2 Pull Up

and so on..

*Time Cap: 15 Minutes*

—————

Rx+

HSPU Deficit (4″/2″)

Chest to Bar

Competition Side Work

Bench Press (5 x 5 @ 80%)

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