12/02/2015

Dark Sky CrossFit – CrossFit

Metcon (Weight)

Every 4 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg

Metcon (AMRAP – Reps)

Station 2 – 60 seconds of Handstand Push-Ups for max reps (RX+ Strict)

If you can’t do HSPU do Nose to Wall Handstand hold or wall walks

Metcon (Time)

Four rounds for time of:

10 Toes to Bar

15 KB Swings 53lb/35lb

(RX+ 53lb/70lb)

20 Wall Ball Shots 20lb/14lb

(RX+ 30lb/20lb)

By kevinbest73

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