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October 2, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Light-Paced Row

5 Slow Scap Retractions (Video)

5 Kip Swings

1-3 Strict Pull-Ups

15 Double-Unders

Into 2 Rounds:

200 Light-Paced Run

5 Pushups

5 Spiderman and Reach, each leg (Video)

10 AbMat or GHD Sit-Ups

15 Double-Unders

Spend 3:00-5:00 loosening on rings, moving through hanging kip swings, strict ring dips, and a handful of preparation reps.

Gymnastics

Ascending Ladder for 5 Minutes:

25 Double-Unders + 1 Ring Muscle-Up

25 Double-Unders + 2 Ring Muscle-Ups

25 Double-Unders + 3 Ring Muscle-Ups

and so on

WOD

Metcon (Time)

For Time:

800 Meter Run

21 Power Cleans (155/105)

400 Meter Wreckbag Run (50/35)

21 Burpee Box Jump Overs (24″/20″)

Aerobic Capacity

100/70 Calorie Row for Time

**At the start of the workout, and every 2:00 beyond:

21 AbMat Sit-Ups





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