Blog Search

5.18.17

By: 0

Dynamis CrossFit – CrossFit

Warm-up

2min AB

2 sets

10 Spiderman

20 Jumping Air Squat

30sec Jump Rope

Couch Stretch 2min/side

A: Metcon (Time)

For Time:

150 Wall Balls 20/14# to 10′

every time you break perform:

5 Burpee Box Jump-Over 24/20″

30 Double Under

20min CAP. If you do not get in under cap, score is 20:00 + remaining WB reps
Rx = as is

AD = 14/10#, 20/16″, DU attempts (45sec max)

SD = scaled accordingly

B: Sand Bag Carry (4 sets x 1 parking lot loop AHAP)

Bear Hug, squeeze tight to chest
rest as needed