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Tuesday

CrossFit Ktown – CrossFit

A: Metcon (No Measure)

5 min to play with front lever and establish a baseline.

B: Weighted Pull-ups (5RM; 4 drop sets of 5 @ 80-90%)

C: Dragon Flag (Accumulate 2-4 minutes of best dragon flag)

Use one leg tucked or both legs tucked to accomplish best position.

D: Metcon (2 Rounds for reps)

AMRAP 15 (Practice):

3-6-9-… push-ups

3-6-9-… sit-ups

3-6-9-… box jumps 24/20″

Rest 3 min

AMRAP 15 (Practice):

10 ring rows

15 box step-ups 24/20″

20 cal row

By | 2018-10-22T22:15:34+00:00 October 22nd, 2018|WODS|0 Comments

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