Nov 26th, 2019

26
Nov

Nov 26th, 2019

CrossFit Black Box – CrossFit

Weightlifting

Bench Press (5-5-5-5)

*Superset w/8-10 Dumbbell Rows each arm

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Competitor

Metcon (No Measure)

Pre-WOD/Skill:

3 Rounds NFT:

15 Cal Assault Bike

25ft Single Arm DB Lunges, each arm

6-8 Strict RIng Dips w/pause at bottom

20 Double Unders/10 Triple Unders
To be done before your class or workout for the day when possible. Otherwise use as a finisher.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10min:

20 GHD Sit-ups

30 Double Unders

10 Deficit HSPU