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Double Crossed

May 14, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Slow Bike or Row

1:00 of Alternating Samson Lunges

1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) + 30 Double-Unders

1:00 of Russian Baby Makers

1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats) + 30 Double-Unders

1:00 of Alternating Warrior Squats

Followed by…

Barbell Warmup, empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Stretch

5 Stiff-Legged Deadlifts

5 Front Squats

WOD

Metcon (Time)

10-8-6-4-2:

Power Clean and Jerks (135/95)

50 Double-Unders after each round

Strict Gymnastics

To be done for quality not time

Part A) 30 Wall Walks

Part B) 4 Giant Sets

10 Horizontal Ring Rows

10-20 sec Ring Support Hold





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