AGOQ #2

Monday, March 23rd, 2020

Happy Birthday Mike Lisi!

HOME-GYM

SKILL/SWOD

3-5 sets
3x heavy PC
6x strict ring dips
6-9x kipping HSPU

METCON

“A Tribute to Theo”
For time:
22 calorie row
17x BJ 30/24
15x DL 185/135
12x C&J
9x FS
6x (30x DU, and do 6x BFB after each set of Dubs)

25′ cap
Comp to 3/21/19

REBEL EQUIPMENT

SKILL/SWOD

3-5 sets
3x Alt DB PC
6x box dips or diamond pushups
6-9x Kipping HSPU (if you have abmats, risers and a wall), or tripod handstand pushup

METCON

“A Tribute to Theo”
For time:
400M run or 2 min run
17x Tall jumps or jump overs (jump over a family member on hands and knees)
15x Weighted Single Leg DB DL (8 on non-dominant side, 7 on dominant side)
12x C&J Single DB C&J (8 on non-dominant side, 7 on dominant side)
9x FS Single DB FS
6x (30x DU, and do 6x BFB after each set of Dubs)

25′ cap
Comp to 3/21/19

NO EQUIPMENT

SKILL/SWOD

3-5 sets
3x PC with anything (gallon jug full weighs 8 pounds) or standing weighted shrugs (ANYTHING… and you can do single sided, one side at a time (bag of cat litter or dog food)
6x box dips or diamond pushups
6-9x Kipping HSPU (if you have abmats, risers and a wall), or tripod handstand pushup

METCON

“A Tribute to Theo”
For time:
400 M Run (2 min)
17x Jump over something (family member on all fours)
15x Non-weighted Good Mornings or single leg straight leg toe touch
12x Step back lunges
9x  Jump squats
6x (30x DU*, and do 6x BFB after each set of Dubs)
*If you don’t have a rope, do lateral hops side to side over an object like a shoe

25′ cap
Comp to 3/21/19

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

This is new! We’re now in the swing with the Kids Program! Check me out here:

NEWS & UPDATES

PUT NEWS AND UPDATES HERE

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