2-18-16

2-18-16

PSKC CrossFit – CrossFit

Warm-up

(Grip training on rig)

a. Dead Hang (multiple grips/reverse grip/switch grip)

b. Alternating Hand Monkey Hang https://m.youtube.com/watch?v=-cbh6y-X3os

c. Move left to right on the rig

d. Hang for time competition

Gymnastics

Toes-To-Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute Amrap

5 (1 burpee +2 toes to bar is 1 rep)

7 Box Jump Overs 24/20

9 Slamball 30/20

Mod 2:

5 (1 burpee + 2 knees to elbows)

7 Step ups

9 Slamball 20/10

Mod 1:

5 ( 1 burpee + 2 sit-ups )

7 Step ups

9 Slamball 20/10

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