February 3, 2017

CrossFit By The Sea – CrossFit

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Warm-up

Take 10 Minutes to Complete:

Three Rounds of:

A. 10-20 GHD Sit Up

B. :30 Plank Hold

C. :30 Bottom of Goblet Squat Hold

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

25 Thruster (95/65)

50 Kettle Bell Swings (53/35)

150 Double Unders (Scale: 300 SU)

50 Kettle Bell Swings (53/35)

25 Thruster (95/65)

—————————-

Rx+

Thruster (115/75)

KBS (70/53)

200 Double Unders

Competition Side Work

Weighted Pull-ups (5 x 3 AHAP)

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