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January 8, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds, at low intensity:

1:00 Bike

25 Double-Unders

1:00 Row

50′ Walking Lunge (un loaded).

Gymnastic Strength

On the 2:00 x 5 Rounds:

40% of Max Kipping HSPU

50′ Front Rack Dumbbell Walking Lunge

WOD

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

125 Double-Unders

2,000 Meter Row

125 Double-Unders

50/35 Calorie Assault Bike

Midline

4 Rounds of a 2:00 Window:

15 GHD Sit-Ups

Front Rack KB hold for remaining time

No rest between rounds – 8:00 running clock.





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