January 8, 2019

January 8, 2019

1/8/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, amrap in 25 min
50 burpees
500 m row
50 KBS 53/35
500 m row
50 pullups
500 m row
50 push ups
500 m row

if nice weather out, sub row for 300 m run

Gymnastics
Handstand Walk (practice getting upside down )
Pull Up work (Max reps)
1. Scap Pulls x 5 ( add weight if you can)
2. Strict Pullups x 5 ( increase weight each set if you can)
3. Hollow to Superman x 10 ( trying to hold in the hollow/superman position each rep)
4. Kip + chin over the bar hold + push away x 5
5. Kipping pullup or butterfly pullups x 5 ( this is linking 3-5 together )

Leave a Comment

Name*

Email* (never published)

Website

CGX CrossFit get started today!