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Wednesday


CrossFit Ktown – CrossFit

A: Gymnastics Skills (No Measure)

A1: Handstand Hold: 30-45 seconds

A2: Scapular Retractions: 10-15 reps

A3: Inverted Hang to Lower: 3-5 reps

B: Back Squat (EMOM 5: 70% x 3 reps, speed)

C: Metcon (AMRAP – Rounds)

Beep Test:

10 meter sprints on the minute

Minute 1 – 1 ten meter sprint

Minute 2 – 2 ten meter sprints, down and back

Minute 2 – 3 ten meter springs, down-back-down

etc…….until you can no longer complete the number of sprints for the minute you are in.

Rest 3:00

50 burpees if out in first 5 rounds

40 if out between 6-8 rounds

30 if out between 9-11

20 if out between 12-14

10 if out between 15-16

5 if out at 16 +

By | 2014-12-30T22:31:38+00:00 December 30th, 2014|WODS|0 Comments

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