CrossFit Ktown – CrossFit
Pre: Metcon (No Measure)
1 min bike
1 min row
1 min ski
Progressively get faster each round. Use as general warm-up.
A: Metcon (Time)
Choose the most advanced pulling gymnastic movement you have in your repertoire. Perform 30 reps.
For example: ring or bar muscle-up, C2B, pull-up, or banded pull-up. No ring rows.
B: Metcon (Time)
Step the gymnastic movement down now. Perform 50 reps.
For example: if you did MU, perform C2B now; or if you did banded pull-ups, perform ring rows now.
C: Metcon (Time)
For time (Practice):
20 strict T2B
60 plate-weighted abmat sit-ups
80 abmat sit-ups
100 hollow flutter kicks