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09-03-2019

South Slope CrossFit – CrossFit

CONDITIONING

For Time, With Partner

Meter Run + Row

100/100

200/200

300/300

400/400

300/300

200/200

100/100

**Partner A runs 100m, Partner B runs 100m, Partner A rows 100m, Partner B row 100m, etc..

Metcon (Time)

Record total time to complete run+row pyramid assignment.

GUNSLINGERS (NOT IN CLASS)

Strength A

A: Flat Bench Press

Every 2:00 x 6 Rounds

1+1+1 No Pause, Pause, No Pause

Goal = 75%, all sets

B: Midline / Accessory

4 Rounds for Quality

–Banded Lat Pull Overs to Pump Town

–Banded Standing OHP to Gain Station

4 Rounds for Quality

–:30 Plank Extensions

–:30 Band @ Knee Glute Bridges

Bench Press (6 x 1+1+1)

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