07/10 MONDAY
Bring your Jump Ropes for a good time!!!
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Replace Back-extension w/ Backwards Wall Climb
A: 2 Person Team 12min Amrap 5Du 8Dips (AMRAP - Rounds and Reps)
Person A:
5 DU
8 Ring Dips
Person B:
Holds a Handstand for A to be able to perform their role. If he drops A must wait for him/her to resume.
(Then switch roles for next round when A finishes and repeat for rounds)
5 DU
8 Ring Dips
Person B:
Holds a Handstand for A to be able to perform their role. If he drops A must wait for him/her to resume.
(Then switch roles for next round when A finishes and repeat for rounds)
Strength workout will start 1minute after Amrap Ends
B: Hang Power Clean (10min to Find 2rm HPC Squat)
(Click here to see our CFG Wodify Leaderboard/White Board)
-How do you define beauty?-
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