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12/21/2018

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

50 – 35 – 20

KBS AM 50/35

GHD Sit Up

Wall Ball 20/14

GUNSLINGERS (NOT IN CLASS)

Front Squat (5 x 2)

Set Every 3:00 x 5 Rounds

Sets of 2

Goal = 85% Each Set

***May increase load for final two sets if bar speed remains constant***

Metcon (Time)

With Partner, For Time

50 Calorie Bike — 50 Calorie Row

10/10 – 1/1

Pull Up

Handstand Push Up

50 Calorie Bike — 50 Calorie Row

1/1 – 10/10

Pull Up

Handstand Push Up

50 Calorie Bike — 50 Calorie Row

***Row and Bike done simultaneously. Partners do not have to alternate bike/row***

***Pull up and HSPU done as alternating entire sets. EG: A=10 Pull Up, B=10 Pull Up,

A= 10 HSPU, B= 10 HSPU, A=9 Pull Up etc…***
Female Row Cal = 40

Gymnastics

Gymnastics/Midline Conditioning

All Sets / Movements are for QUALITY

EMOM x 10

–:20 Work Box Assisted Rig Open Close Drill

10 Rounds of:

–10 Banded Rocky Lat Pull Down (In front of head + behind head = 1 Rep)

–10 Single Leg Glute Bridge with Back Supported

10 Rounds of:

–5 Seated Leg Lift W/ LAX Between Arches

–5 Each Side Lying Leg Lift, in low or full side plank

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