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Tip Toe

April 13, 2019 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 250/200m Row:

After each bike, complete:

12 Hollow Rocks – Video

12 Superman Rocks – Video

24 Banded Pull-Aparts – Video

2 Rounds:

5 Scap Retractions – Video

3 Spiderman + Reach – Video

:15s Deadhang Hold

3 Walkouts – Video

5 Strict Toes to Bar

Gymnastic Strength

Metcon (4 Rounds for reps)

On the 3:00 x 4 Rounds:

15/12 Calorie Row

40 Double-Unders

Max Kipping HSPU in time remaining.

WOD

Metcon (Time)

For Time:

200 Meter Run, 21 TTB, 21 Burpees

200 Meter Run, 18 TTB, 18 Burpees

200 Meter Run, 15 TTB, 15 Burpees

200 Meter Run, 12 TTB, 12 Burpees

200 Meter Run, 9 TTB, 9 Burpees

200 Meter Run, 6 TTB, 6 Burpees

200 Meter Run, 3 TTB, 3 Burpees





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