Warm-up:
Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup
MetCon:
4-8 Rounds:
1. Conditioning: (Pick One)
200m Run
250m Row
2. Gymnastic: (Use 70% of Above)
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- 09:45 (1.4 miles) @ Landing Park Roxbury Nj instagram.com/p/CA8RhJqjBW6/… 3 hours ago
Archives
Categories
-
Recent Posts
Tags
5K Run 10k Row 10k Run 45-Degree Hyperextension 200m Run 250m Row 400m Run 500m Row 800m Run 1000m Row 1600m Cruise Intervals 1600m Run Ab-Wheel Rollouts AB Circuit Agility Drills Air Squats Alternating Split Lunges Alternating Tabata AMRAP Annie Assault Bike Back Extensions Battle Rope Bicycles Box Jumps Bulgarian Split Squats Burpee Pullups Burpees Chest-to-Bar Pullups Chinups Clapping Pushups Close-Grip Pushups Conditioning Deck of Cards Dips Double Unders Easy Bike Easy Row Easy Run Explosive Pushups Explosive Step-Ups GHD Situps Glute Hamstring Raises Helen Hovers Jumping Air Squats Knees-to-Elbows Long Easy Run Lying Leg Raises Pike Pushups Pistols Plank Hold Plyometric Exercise Pullups Pushups Recovery Run Rest Reverse Lunges Ring Dips Ring Pushups Ring Rows Row Russian Twists Situps Speed Drills Step-Ups Strength Strict Pullups Tabata Toes-to-Bar V-Ups Walking Lunges Weighted Dips Weighted Pullups Weighted Ring Dips- Follow SPD CrossFit on WordPress.com
MetCon:
8 Rounds:
200m Run @9.6 MPH
1 Deadlift @305#