Competitors (Tuesday, 12/5/17)

 In Competition

A. Movement Prep

2 Rounds

1 min Rib Grab (Each Side)

4 Inchworms

5 Supine KB Weighted Shoulder Flexion

 

B. Gymnastics 

EMOM x 12

Min 1) Strict Ring Dip 6-8 :02 ISO Top and Bottom

Min 2) Strict Pull Up 6-8 :02 ISO Top and Bottom

Min 3) L-Sit :20/:10/:20

Min 4) Crocodile Breathing

 

C. Metcon

12 Minute AMRAP

200m Run

10 Alt Goblet Lunges (53, 35)

10 Push Ups

20 Sit Ups

*hold KB in Goblet position for the alt. lunges

 

D. Metcon

3 Rounds for Time:

5 Bar MU

16 Box Jump Overs (24,20″)

*Scale MU to C2B if needed

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