PUTTING YOUR GYMNASTICS TO THE TEST

Tuesday, November 26th, 2019

REMINDER: WE ARE OPEN FOR THE 6AM, 7AM, 8AM AND 9AM CLASSES ONLY TOMORROW!

Work Out of the Day

SKILL/SWOD

I. SWOD

*ME Strict HSPU
 Body starts and finishes extended, start/finish with hands on wall.
*ME Strict pullup- 
Toes stay in front of bar, body stays extended, hollow body.

*Quality reps only 

METCON

II. For Time
800 m run

9 x strict HSPU
800 m run
15 x 4/3 inch *deficit kip HSPU
800 m run
21 x kip HSPU

*4/3 inch def= blue/yellow plates

-20 min. cap-

RX+

Strict Gymnastics (A)
Not For Time:
30 Wall Walks

 

Strict Gymnastics (B)
4 Giant Sets For Quality:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold

 

Conditioning
“Sea Horse”
3 Rounds:
1,600 Meter Bike Erg
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24″/20″)

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

STRENGTH BIAS PROGRAMMING BEGINS AGAIN 12/2!

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