12/20/2016

Dark Sky CrossFit – CrossFit

Accessory work

Spend 10 Minutes Stretching problem areas

Wall Sit

Not For Time:

3 Sets Max Hold Wall Sit with 45lb Plate.

Hold Wall Sit for as long as you can, rest while your partner is working.

Aim for 2 Minute Holds.

Partner Day (4 Rounds for reps)

PARTNER WOD:

5 Minute AMRAP

Max Calories Air Dyne

Rest 2 Minutes

5 Minute AMRAP

Alternate Rounds

20 Double Unders (RX+ 5 Triple Unders)

8/6 Push-Ups

Rest 2 Minutes

5 Minute AMRAP

Max Pull-Ups (RX+ Muscle Ups)

Rest 2 Minutes

5 Minute AMRAP

Max Partner Med-ball sit-ups 20lbs (RX+ 30lbs)

Alternating sit-ups every rep by passing ball.

Every 20 reps, do 15 Air Squats.

Note: If you are prone to ripping hands on pull-ups, make sure to keep thumb around the bar, avoid using too much chalk and keep a tight grip!

By kevinbest73

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s