February 26, 2017

CrossFit By The Sea – CrossFit

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Warm-up

Take 12 Minutes to Work On:

A. 10-20 GHD Sit UP

B. L – Sit Hold (Paralettes, Rings or Pull Up Bar)

C. Mobilize – Athlete Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

30 Double Unders (Scale: 90 Singles)

20 Jump Squat

10/7 Ring Dips

————————————

Rx+

30 DU – Unbroken

20 Weighted Jump Squat (26/18)(2 KB’s)

5/3 Ring Muscle Up

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