586 CrossFit Asylum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Rounds:

1:00 Light Bike or Row

3 Scap Retractions + 5 Strict Pull-Ups

7 Pushups

9 Air Squats

:30s Alternating Warrior Squats

3 Rounds:

5 Russian Baby Makers (Video)

4 Alternating Samson Stretches, 2/side (Video)

3 Walkouts (Video)

1 Round, at a light load:

3 Strict Pull-Ups

3 KB Push Presses

3 KB Burpees

3 KB Bench Press

4 KB Lunge Steps

3 KB Front Squats

3 KB Bent Over Row

4 KB Alternating Power Snatches

3 KB Deadlifts

3 KB Thrusters

5 GHD Sit-Ups or AbMat Sit-Ups

WOD

Metcon (Time)

10 Rounds:

5 Strict CTB Pull-Ups

10 KB Repetitions*

15 GHD Sit-Ups

In each of the 10 rounds, the KB movement is different. And in all but in Round 8 (alternating KB snatches), each movement is completed with two Kbs, one for each hand.

Round 1 – KB Push Press

Round 2 – KB Burpees

Round 3 – KB Cleans

Round 4 – KB Bench Press

Round 5 – KB Lunge Steps

Round 6 – KB Front Squats

Round 7 – KB Bent Over Rows

Round 8 – Alternating KB Snatches (single arm)

Round 9 – KB Deadlifts

Round 10 – KB Thrusters

Rx 1.5/1