Ecod

Oct 7, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Gymnastics Conditioning

5 Sets, Not For Time:

50 Double Unders

40% Unbroken Ring Muscle-ups

Building off last week, increasing double-unders while keeping ring work the same.
https://www.youtube.com/watch?v=82jNjDS19lg <<https://www.youtube.com/watch?v=G8W0BhzrWcs&t=8s <<

Metcon (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65
Weight goes down each AMRAP

https://www.youtube.com/watch?v=KwYJTpQ_x5A&t=2s <<https://www.youtube.com/watch?v=fxfhQMbATCw <<

Accessory

3 rounds

1. Reverse lunge + press x 8

2. Bent over KB rows x 10 total ( alternating)

3. BB sumo RDL x 10