09/22/2014

Posted: 22nd September 2014 by jruffing27 in Uncategorized
Comments Off on 09/22/2014

Main – CrossFit

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DUB Warm up (No Measure)

Work to accumulate 50 double unders.

Every time you break do 5 burpees and 5 air squats

Metcon

Metcon (7 Rounds for reps)

EMOM for 14 minutes

Even minute-5 strict HSPU
Odd minute-25 double unders
scale to your own skill level

Metcon

Metcon (Time)

For Time:

Run 600 meters

60 KB swings for time 70/53

Run 600 meters

Buy-Out

Back Maintenance (No Measure)

20-30 Prone Press-Ups
20-30 Hollow Rocks
20-30 Hip Extensions

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