August 15, 2016

CrossFit By The Sea – CrossFit

View Public Whiteboard

Gymnastics

Muscle-ups

Take 10 Minutes to:

A. Work On Muscle Up Progressions

B. Establish a 1 Set Max.

Metcon

Metcon (AMRAP – Reps)

AMRAP 20

1,2,3,4,5…

Ring Dip

Hand Stand Push Up

*12 Box Jumps (24/20) After Every Set of HSPU*

Example:

1 Dip, 1 HSPU, 12 BJ, 2 Dip, 2 HSPU, 12 BJ, 3 Dip, 3 HSPU, 12 BJ……

———————————–

Rx+

Strict Dip

Strict HSPU

BJ (30/24)

Competition Side Work

Metcon (Time)

For Time:

21-15-9-15-21

Assault Bike Calorie (15,10,5,10,15)

GHD Sit Up

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