CrossFit and Personal Training

CrossFit and Personal Training

June 12, 2018

a) WARM UP:

3 Rounds:

Run to end of gym and back
10 hollow rocks
10 scap pull ups
10 glute bridges

b) Gymnastic Conditioning:

For Time:

100 Double Unders
10 Ring Muscle Ups (scale: 10 Bar MU, 10 C2B + 10 dips)
80 Double Unders
8 Ring Muscle Ups
60 Double Unders
6 Ring Muscle Ups
40 Double Unders
4 Ring Muscle Ups
20 Double Unders
2 Ring Muscle Ups

Time cap: 15 mins

c) WOD:

18 min AMRAP:

200m Run
16/12 Cal Row
12 Chest to Bar Pull Ups (if you did C2B in part b, switch to ring rows)
8 Dumbbell Snatches (70/50)

glennstake

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