8/13/19

CrossFit Mecklenburg – CrossFit

Warm-up

Shoulder Scap Work (No Measure)

400m run

2x

10 Plank Scap Retractions

10 Hanging Scap Pulls

10 Arch/Hollow swings

5 Heel to toe touch in space (Handstand kick-ups

5 Strict HSPU or negatives

Finish 1x

15 banded I’s/T’s/Y’s

Overhead KB (35/20) Walk Down&Back

Gymnastics

Metcon (No Measure)

12 min EMOM

A: 30 Sec Handstand Hold (on wall or work on freestanding)

B: 20 Sec L-Sit hold (Rings or Box)

C: 8-10 Dips (Rings or Box)

Metcon

Death by Strict Press (AMRAP – Rounds and Reps)

Death by Strict press (95/65)

min 1-1 rep

min 2-2 reps

min 3-3 reps

continue until you can’t complete within the min

Metcon (No Measure)

When you can no longer complete the strict press within the minute, ride 10/8 cal assault bike every minute until last person is done.

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