4-18-2019 CrossFit

Real Change CrossFit – CrossFit

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ALL: Metcon (No Measure)

Work On Weakness

10 MINUTE EMOM

**Skill of your choice, pick one and stick to it**

movement suggestions:

Double Unders (15-30 reps)

Bar/Ring MUs (1-5 reps)

Chest 2 Bar (1-10 reps)

Pull Ups (1-10 reps)

Ring Dips (1-10 reps)

HSPUs (1-10 reps)

Handstand Walks (1-3 attempts)

Push Ups (1-20 reps)

etc…

OPEN: Metcon (Time)

21-18-15-12-9

Calorie Bike

Alt. DB Snatches (50/35)

Wall Balls (20/14)

PER: Metcon (Time)

21-18-15-12-9

Calorie Bike

Alt. DB Snatches (45/25)

Wall Balls (20/14)

FIT: Metcon (Time)

18-15-12-9-6

Calorie Bike

Alt. DB Snatches (35/20)

Wall Balls (16/10)

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