CrossFit – Wed, Dec 7
WANT A FREE PAIR OF NOBULL TRAINERS 🙂
1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas 🙂
1. Invite a friend to try CrossFit with you. Their first class is always free!
2. Your friend joins GSCFwith a 3- Month Commitment by December 20th!
3. You'll get a free pair of NOBULL TRAINERS. Just in time for Christmas 🙂
Warm-up
Metcon
Barbara Ann (5 Rounds for reps)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
https://www.crossfit.com/210104
KG:60/45 kg
TC: 45 min
Score: Time
Scaling Options
Beginner
10 DB Push Press @ 2×25/15lbs
20 deadlifts (95/65 lb.)
30 Abmat situps, anchored
50 Single-unders
Intermediate
20 pike handstand push-ups
30 deadlifts (115/75 lb.)
40 sit-ups
30 double-unders/ 1 min practice
Perform
As Written
Extra Accessory
Metcon (Checkmark)
3 sets
8 Nordic Curl, assisted with push
Rest 60 sec
60 sec Wall sit
Rest 60 sec
A. General
2 rounds
1min Row/Bike/Ski/Run
3-5 Inch worms
B. Specific
2 sets
3-5 reps on each movement