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Bees Knees

January 4, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Bike

1 Round of Strict Cindy

:30s Walkouts – Video

:30s Alternating Samson Stretches – Video

3:00 Row

1 Round of Strict Cindy

:30s Warrior Squats – Video

:30s Empty Barbell OHS Hold

Gymnastic Strength

On the 2:00 x 6 Rounds:

25% Max Ring Muscle-Ups

7-7-5-5-3-3 Front Squats

Build steadly on the front squats

WOD

Metcon (AMRAP – Reps)

5 Rounds:

1:00 – Wallballs (20/14)

1:00 – Kettlebell Swings (53/35)

1:00 – Assault Bike

1:00 – Rest

Stretch





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