Thursday January 30, 2014

Posted on Jan 29, 2014 | 0 comments

4 WEEKS UNTIL THE CF OPEN! SIGN UP TODAY!!!

Mike from Bodyfat Test will be here on Monday. If you have already signed up, make sure you don’t miss your appointment….and if you haven’t signed up, there are still a few slots open! 

 

Skill Warm-up:

3 Rounds not for time:

8 Alternating weighted pistols (or pistol progression)

10-12 STRICT Handstand Push-ups… no kipping. If you have to scale reps or depth, that’s ok!

8 Alternating Turkish Get-ups

 

WOD:

3 Rounds for time:

30 Double Unders

15 Toes to Bar

12 Burpee Box Jumps 30″/24″

9 Hang Cleans 185#/125#

REST 1 MINUTE

(rest time is included in your time)

 

CROSSFIT MELT

5 Rounds for time:

50 Jumprope

15 Jump Pull-ups

12 Ball Slams

9 Burpees