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07/12/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #8 (No Measure)

In 7 minutes complete…

5 Rounds

7 – Perfect Air Squats

5 – V-Ups

3 – Strict Hollow Body Push-Ups with a 2-second hold at the top

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 26 minutes

60 Double Unders

50 Wall Balls 20/14

40 Russian KBS 53/35

30 Goblet Box Step Ups 53/35 24/20

20 Toes to Bar

10 HSPU

5 cal assault bike every time you switch movements
Assault Cals also counts for reps

Skill

Max Effort Broad Jump

Two foot static take off

Long jump style, measure mark closest to take off line. If you land and step back, your step back counts.

Scoring:

Each inch counts as 1 rep

Max Height Box Jump (Distance)

Max Height Box Jump