Phone: (011) 454 3348 | Email: [email protected]

TUESDAY 11-07-2017

TUESDAY 11-07-2017

HAPPY BIRTHDAY TO COLLEEN CONNICK!

CROSSFIT

LEVEL 1

A. GYMNASTICS DEVELOPMENT

20s on : 10s rest, 5 rounds/drill
Hold top of a pull-up (or static hang)
Hold dip support

B. CONDITIONING

3 rounds for time:
200 singles
20 box jumps, 24/20″
10 Russian swings, 28/20kg

*14 min cap

LEVEL 2

A. GYMNASTICS DEVELOPMENT

EMOM 10:
1-3 strict ring muscle-ups
*Scale to the low ring progression

B. CONDITIONING

3 rounds for time:
100 DU (65 DU attempts)
20 box jumps, 30/24″
4 KB snatches/arm, 28/20kg

 

GI JOZI

TABATA

6 rounds p/ movement – finish all rounds before moving stations

Air Bike
Ski Erg
Sit ups
KB SDHP

Complete 2 Rounds

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