24
Sep
Thursday, September 29, 2016
CrossFit and Fearless – CrossFIT
Metcon (Time)
Handstand Challenge:
Max Effort Handstand Hold
Warm-up (No Measure)
Warm-Up
500 M Row
then…
2 RNFT:
30 sec hang from pull-up bar
5 Wall Walks
5 Leg Raises from hallow body position on the pull-up bar
5 Paralette kick- ups
2/2 TGU
*Note* Learn Kick up on Rings if athlete can hold H.S for 1 min on wall and can perform shoulder taps
Metcon (AMRAP – Rounds and Reps)
10 Min. AMRAP
1 Suicide Runs
10 H.R. Push-Ups
*Note* Suicide Runs increase
by 1 every round