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01-09-2020

South Slope CrossFit – CrossFit

Metcon

Metcon (Time)

“Hell on Wheels”

(30 Minute Cap)

RX= 5 Mile Bike for Time

Every 5:00 until complete starting at 00:00

20 Ab Mat Sit Ups

8 Devils Press 35/20

1 Rope Climb

RX+ = 5 Mile Bike for Time

Every 5:00 until complete starting at 00:00

15 GHD Sit Ups

5 Devils Press 50/35

2 Rope Climb

***RX+ Must be performed as written. EG: To perform GHD sit ups, 50/35 Devil’s Press and 2 Rope Climbs must also be done.

***Devil’s Press Movement Standard = Chest to Deck in Push Up

Metcon (Distance)

Distance at Cap

Pre-Class Mobility

*LAX ball low back+hammies+shoulders

Post-WOD Mobility

2 Rounds Of:

1 Minute Each Movement/Side, :15s Transition

–> Down Dog

–> Seated QL Stretch (L+R)

–> Thread-the-Needle L+R)

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