Resources

Sore Eyes

November 30, 2018 | No Comments


586 CrossFit Asylum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Slow Bike or Row, directly into:

3 Rounds:

5 Strict Pull-Ups

5 Slow Wall Squats – Video

10 Pushups

10 GHD Sit-Ups

2 Rounds:

:30s Walkouts – Video

:30s Alternating Samson Stretches – Video

:30s Warrior Squats – Video

Gymnastic Strength

AMRAP 3:

Tempo Strict Handstand Pushups

Directly into, AMRAP 2:

Strict Handstand Pushups

In a 5:00 Window:

1 Ring Muscle-Up + 3 Ring Dips

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14) *Females to a 9′ Target

20 Sumo Deadlift High Pulls (75/55)

20 Box Jumps (24″/20″)

20 Push Presses (75/55)

20/14 Calorie Row

Body Armor

Accumulate the following totals:

2:00 – Chin-Over Bar Hold

2:00 – GHD Supine Hold

2:00 – Chin-Over Bar Hold

*Every break inside of the 2:00 – 50 Double-Unders.





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