July 20, 2016

CrossFit By The Sea – CrossFit

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Warm-up

Take 10 Minutes to Complete Three Rounds of:

A. Get Upside Down and Set Up for HSPU

B. :30 Chin Over the Bar Hold/ Set Up for Pull Ups

Metcon

Metcon (Time)

For Time:

Buy In: 100 Double Under

10 Rounds of:

5 Strict Hand Stand Push Up

10 Pull Ups

Cash Out: 100 Double Unders

*Time Cap: 25 Minutes*

—————————————–

Rx+

7 Strict HSPU

10 Chest to Bar

Competition Side Work

Metcon (Time)

3 Rounds For Time:

10 Double KB Hang Squat Clean (53/35)

25 GHD Sit Up

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