January 25, 2017

CrossFit By The Sea – CrossFit

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Warm-up

Take 12 Minutes to Complete:

Three Rounds of:

A. Get Upside Down (Wall Walk, Kick Up, Hand Stand, Hand Stand Walk)

B. Max Set – Double Unders

Metcon

Metcon (3 Rounds for reps)

For Max Reps:

Every 3 Minutes for 18 Minutes:

Part A. 0:00 – 3:00

30 PVC Sit Ups (Scale: Sit-ups)

Part B. 3:00 – 6:00

20 Hand Stand Push Ups (Scale: Push ups)

Max Effort – Ring Dips (Scale: Box Dips)

*Repeat 3 Times – Record 3 Scores*

——————————-

Rx+

30 GHD Sit Up

20 Strict HSPU

ME – Ring Muscle Up

Competition Side Work

1000m Row (Time)

Max Effort 1000m Row

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