CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
(Click here to go to the Endurance WOD)
Rob practicing Cleans for only his second or third time, and looking good!
Conditioning
Part A
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to- Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to- Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds
Nothing to score, but find challenging variations for each station
Part B
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Double Unders
Minute 3 – 30 seconds of Ring Dips
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Double Unders
Minute 3 – 30 seconds of Ring Dips
Every athlete is encouraged to attempt Double-Unders today, but if not, cut Single-Under reps in half for Jump Rope Station