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05-22-2019

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

For Time

–With Partner

–Any Split

200 Double Unders

–35 Back Squat 255/175 (NTE 70% of 1RM)

100 Double Unders

–50 Sandbag Squats 100/70

100 Double Unders

–75 Wall Ball 30/20

200 Double Unders

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

EMOM x Failure

–Calorie Assault Bike

–Starting @ 9/6 Calories Every Minute, increasing by 3 calories every 3 minutes until work cannot be completed within the minute.

**Bike monitor must be reset every minute***

Strength A

A: Midline / Accessory

4 Rounds for Quality

–8 Banded Hip Pull Thru

–4 Pallof Press + Twist (Left)

–10+10 Forward+Reverse Walking Lunge (BW)

–4 Pallof Press + Twist (Right)

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