Resources

Anchored Down

May 15, 2018 | No Comments


586 CrossFit Asylum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

10 Calorie Row

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

2 Rounds, building in intensity:

15 Air Squats

10 Calorie Row

5 Lateral Burpees over Rower

Rest 1:00 between rounds.

WOD

Metcon (Time)

5 Rounds – Every 4:00, Complete:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

Score is slowest time

Midline

4 “Giant Sets”:

Max Effort L-Sit on Parallettes

20 Weighted Hip Extensions (25/15)





Unable to load the Are You a Human PlayThru™. Please contact the site owner to report the problem.