Skip to content

05-10-2019

South Slope CrossFit – CrossFit

Strength A

A: Back Squat

EMOM x 15

70-75% x 1 Rep

Back Squat (15 x 1)

Gymnastics

EMOM x 14

Alternating

A: Strict Toes to Bar

B: Kipping -OR- Strict HSPU

***Increase difficulty by adding a deficit, if possible.

Handstand Push-ups (7 x Varied)

Strict Toes-To-Bar (7 x Varied)

Strict Handstand Push Ups (7 x Varied)

Record total Strict Handstand Push Ups accumulated

GUNSLINGERS (NOT IN CLASS)

Strength B

EMOM x 16

–Alternating

A: Push Press

Goal = 2 Rebounding reps @ 70%

B: Strict Pull Up, Consistency

Push Press (8 x 2)

Strict Pull Up (8 x Varied)

Record Total Strict Pull Ups Accumulated

CONDITIONING

Metcon (Time)

For Time

With Partner

120/100/80 Calorie Row (Any Split)

600m Run (Together)

100 Sandbag Over Shoulder 100/70

600m Run

120/100/80 Calorie Row

**M-M / Co-Ed / F-F**

Leave a Comment





Scroll To Top