04/01/2016

Dark Sky CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Metcon (Weight)

Every 2 minutes, for 12 minutes (6 sets):

100 Meter Farmer’s Carry (as heavy as possible)

By kevinbest73

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