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10/05/2017

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Dynamis CrossFit – CrossFit

Warm-up (No Measure)

5 min row/bike/run/jump rope/combo

5 min dynamic warm up, full body

Metcon (Time)

For Time:

100 cal row

50 burpee box jumps 20″

1 mile run (75/60 cal assault bike)

50 bar facing burpees

*35 minute cap

RX+: 100 cal assault bike instead of row

RX: as is

AD: burpee box step ups

Gymnastics

2 Rounds

10 sec hollow hold

10 tuck ups

10 sec arch hold

2 candlesticks

+

5 sets

20 sec side plank R (on hand)

rest 10 sec

20 side plank L

rest 10 sec