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December 6, 2017 | No Comments


586 CrossFit Asylum – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
1 min Lat Smash

1 min T SPine Smash P-nut

1 min T SPine Oh Ext

1 min Couch Stretch

Skill Work

5 SLow Kips

5 Kips

10 Kipping Pull-up Attempts

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP12

25 Pull-ups

50 Cal Row

50 Oh Squats 45/35

50 Box Jumps

25 Pull-ups

Cash Out

Battle Ropes

30 Sec Each

Power Slams

Hip Toss

Ski Waves





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