Tuesday 11/28/17

 In CrossFit

CROSSFIT

*Performance Week

Gymnastic Strength / Skill
12 Minute EMOM

1. Strict Ring Dip 9-10
2. Strict Pull Up 9-10
3. L-Sit :30
4. Crocodile Breathing

Metcon
For time:
6 Deadlift 185, 130
6 HRPU
100 DUs
9 DL
9 HRPU
75 DUs
12 DL
12 HRPU
50 DUs
15 DL
15 HRPU
25 DUs

RX+ 225, 155

*Double the reps for Singles

**12 Minute Cap

LEANX

A. 5 Rounds:
20 Sec Handstand Hold
20 Shoulder Taps

*10 Min Time Cap

B. 12 Min EMOM:
1. 50 Double Unders
2. 20 Wall Balls (20,14; 10,9)
3. 20 Weighted Penguin Crunches/Side
4. 20 Ring Rows

C. Mobility Work:
Couch Stretch x 1 min/side
Pigeon Stretch x 1 min/side
Child’s Pose x 1 min/side

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