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December 5, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

10:00 Assault Bike

Completed at a light, conversational pace, while dismounting to complete the following at the checkpoints:

On the 2:00 – 10 Hollow Rocks (Video) + 10 Superman Rocks (Video)

On the 4:00 – 3 Walkouts (Video) + 10 Air Squats + 3 Walkouts

On the 6:00 – 10 Slow Burpees

On the 8:00 – 10 Box Jump Up, Step Down

On the 10:00 – 10 KB Squats (light load, focusing on finding position)

Barbell Warm-up

5 GoodMornings

5 Back Squats

5 Elbow Rotations

5 Presses

5 Front Squats

Weightlifting

Front Squat

1 Set of 5 @ 71%

1 Set of 5 @ 74%

1 Set of 5 @ 77%

WOD

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs

15 KB Front Squats

15/12 Calorie Assault Bike

Box – 24″/20″

Kb- 2 x 1.5/1

Score is Slowest Round

Body Armor

3 Giant Sets:

10 Barbell Good Mornings

20 Dumbbell Box Step-Ups

30 Glute Bridges

Rest 2:00 between sets.





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