300
June 15, 2018 | No Comments
586 CrossFit Asylum – CrossFit
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