Dark Sky CrossFit – CrossFit
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.