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07/05/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

12 min AMRAP

Parking Lot Loop Jog

10 kip swings

10 Hand Release Push Ups

20 sec side plank on hand left

20 sec side plank on hand right

Strict Press

Every 2 minutes for 10 minutes

3 Strict Press (AHAP for all sets, 3-5 minutes to warm up to working weight prior to starting)

Metcon (No Measure)

20 min EMOM

1: 8 Kipping HSPU

2: 8 TTB

3: 8 Shoulder to Overhead 115#/75#

4: 30 second moderate effort row

RX: as is

AD: Scale HSPU/TTB Reps, 95#/65#

SD: DB Push Press, Kipping Knee Raise, Weight