Monday 11/16/15 Training

Upcoming Events

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

December 5th 11am Skill Clinic Handstand Kick Ups

 

December 12 5pm CrossFit Saved 2nd Annual Christmas Party

 

 


 

 

 

Jump to 8:10 mark for the action

 

Strength

 

Part 1

5 minutes to complete

Choose one

25 ring push ups

25 dips

25 ring dips

 

 

Tempo

1 seconds down

1 second bottom

Explode up

1 second pause at top

 

 

Part 2

5 minutes to complete

Choose one

25 ring rows

25 chin ups

5-8 legless rope climbs

 

Tempo

Explode up

2 second hold

2 seconds down

1 second bottom

 

 

Conditioning

 

With a partner

 

For time:

600 meter run (together)

100 suitcase lunge

80 push ups

60 ring rows

40 weighted sit ups