11/09/2016

Dark Sky CrossFit – CrossFit

GHD Situps

Not for time:

4 sets of 10-15 GHDS

Focusing more on range of motion than high reps.

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

1, 2, 3, 4, 5, 6… etc etc

Pull-Ups ( RX+ Muscle Ups)

Line Sprints with a medicine ball 20lbs/14lbs (RX+ 30lbs/20lbs)

Hand Stand Pushups (RX+ Deficit)

Air Squats with Medball (RX+ Jump Squats)

Keep your medicine ball with you at all times! Bring it with you to your hspu’s and pull-up station. Do not leave it at the line!

Bent Over Row

4 Sets not for time

10-12 reps increasing weight each set.

By kevinbest73

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