October 23, 2013 | No Comments

Main – CrossFit


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Warm-up (No Measure)

10 jumping jacks
10 tuck jumps
10 straddle jumps
It must be done on the resi 🙂

100ft 1 V up and then roll over to superman raise

Gymnastic Strength

2 rounds
15 sec. pull up hold
15 sec. chin up hold
15 sec. mixed grip (right hand overgrip)
15 sec. mixed grip (right hand undergrip)

2 minutes rest in between the rounds, 30 seconds rest between each hold
*If you drop before the 15 sec. they have 5 reps of pull ups in the
grip they fell in.

Metcon (AMRAP – Rounds and Reps)

RX+ dont use a wall
KB and Parallets can be used

WOD 3 min. handstand hold back against the wall.

Below are the reps of shoulder shrugs you will perform if you fail before 3 min

150 if they fell within 30sec.
125 <45sec. 100<1 min 75 < 1 min 30 sec. 50 <2 min 25 <2 min 30 sec. If they held it for the full 3 min they have zero shrugs.


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