06/24/2016

CrossFit XD – CrossFit

Warm-up

Core Tabata! (No Measure)

Tabata:

Hollow Rocks (8 rounds)

Rocking Superman (8 rounds)

Skill

Metcon (No Measure)

Toes to Bar:

Spend 10-15 minutes working on kipping toes to bar. The goal is to do consecutive reps with one kip each. It is better to not reach full range of motion and stay in rhythm than touch the bar with your toes and double kip each rep.

Metcon

Metcon (Time)

12 Deadlifts #275/175

18 Toes to Bar

24 Wall Balls #20/14

9 Deadlifts

15 Toes to Bar

21 Wall Balls

6 Deadlifts

12 Toes to Bar

18 Wall Balls
RX+

DL: #315/205

Wall Ball: #30/20

Written by adminxd on June 24, 2016. Posted in Uncategorized

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