Sunday, July 29

CrossFit M3 – CrossFit

Metcon (AMRAP – Rounds and Reps)

GYMNASTY

3 rounds

One minute each station:

1. Pulling – pull-ups, CTB, ring rows, rope climbs, MU…

2. Pressing – push-ups, ring dips, HSPU, handstand walk…

3. Legs – air squats, pistols, jumping lunges, box jumps…

4. Midline – hollow rocks, GHD, v-ups, sit-ups…

SLED

9 mins conga line sled push

SPRINT TO THRUSTER

100m sprint

10 dumbbell thrusters

Then rest while partner does a round