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12-17-2019

South Slope CrossFit – CrossFit

Gymnastics

10 Minute Work Clock

Pull Ups

Perform Max Unbroken Set

Kipping

–Then, with time remaining, perform as many quality sets of 50% of that volume as possible. EG: 16 = Goal of 4 x 8.

–Reps must be unbroken (No Dead Swing)

–If unable to maintain quality unbroken, perform skill.

Options:

Chest to Bar – Minimum 10

Strict – Minimum 5

Pull-ups (Varied)

Chest-To-Bar Pull-ups (Varied)

Strict Pull Up (Varied)

Record Total Strict Pull Ups Accumulated

CONDITIONING

Metcon (Time)

TeamWork Tuesday

10 Rounds For Time:

(25 Minute Cap)

–With Partner

–Any Split

20 Burpee to Plate

4 Rope Climbs

Get Fit Conditioning

Metcon (AMRAP – Rounds)

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GET FIT TUESDAY

:30 On, :15 Off x4 Sets Each

1:00 Rest Between Movements

– OVH Plate Walking Lunges

– Hanging knee rainbows/around the worlds

– Dumbbell Thrusters

– Med Ball Russian Twists

– Heavy Sled Push

– V-Up or V-Tuck

– Ski Erg

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