TUESDAY 05-09-2017

TUESDAY 05-09-2017
05-09-2017 Admin

HAPPY BIRTHDAY TO FRITZ LATEGAN AND AMMERI MARX!

CROSSFIT

LEVEL 1

A. GYMNASTICS CONDITIONING

A: 6 x 1-2 strict pull-up (or assisted) w/ 30s rest
B: 3 x 10 beat swings w/ 30s rest

B. CONDITIONING

5 rounds EACH for time of:
10 ring rows
45 single skips
20 wall balls, 7/10 to 3m

Rest 1 minute between rounds.

*18 minute cap

LEVEL 2

A. GYMNASTICS CONDITIONING

8 sets of: 1 x 3 position dynamic ring muscle-up w/ 60s rest
(1 “scoop” + 1 rings to thighs + 1 transition (no dip)

B. CONDITIONING

5 rounds EACH for time of:
5 ring muscle-up
45 double unders
20 wall balls, 10/7 to 3m

Rest 1 minute between rounds.

*18 minute cap

GI JOZI

A. CONDITIONING

4 Rounds:

AMRAP 3 min
Ski Erg 10/12 Cal
Renegade Row 10
Russian Twist x 10/10

Rest 1 min

AMRAP 3 min
Ring Row x 10
Air Bike 10/12 cal
Wall Balls x 10

Rest 1 min

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