12/11/2015

Posted: December 10, 2015 in Uncategorized

26 2 CrossFit – CrossFit

(No Measure)

Dynamic WU:

2 rounds: :30 per side hips from plank. 5 4-point squat. 5 T2B or sub of choice. 5 BB OHS. :60 DU practice and/or single unders.

*Move through it at your own pace this is a warm up

GHD Back Extensions (3×8)

Chin up (3 x Max Reps)

under grip pull up

Metcon (Time)

5 Rounds for time varying reps of:

5 to 1 Overhead Squats 135/95

5 to 25 Toes to Bar

10 to 50 Double Unders

*1st round 5 OHS – 5 T2B – 10 DU, 2nd round 4 OHS – 10 T2B – 20 DU…

*Decrease OHS by 1 rep each rd, increase T2B by 5 reps each rd, increase DU by 10 reps each rd

LII: OHS 115/75. 3 to 15 T2B. 5 to 25 DUs.

LI: OHS weight of choice. T2B sub and reps of choice. :60 single unders per round.

*15min time goal

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