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05-14-2019

South Slope CrossFit – CrossFit

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

Teamwork Tuesday!

22 Minute AMRAP

With Partner, Alternating Movements

150m Run

10 Toes to Bar

150m Run

10 Handstand Push Ups

**If possible, perform either strict, or kipping with a deficit**

150m Run

10 Burpee to Plate

150m Run

**Each round, partners switch between performing the run and the bodyweight reps.

GUNSLINGERS (NOT IN CLASS)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

10(8) Calorie Ski

3 Bar Muscle Up (Modifiers: 6 Chest to Bar, 9 Pull Ups)

Strength A

Accessory

A: 4 Rounds for Quality

–8 Ea Arm Kneeling Dumbbell Press

–10-12 Banded Lat Pull Downs to Pump Town

Kneeling Dumbbell Press (4 x 8)

Record weight used for DB Kneeling OHP

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