CrossFit 8/08

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Stay Strong CrossFit – CrossFit

Warm-up

3 Rounds

50m Run

10 Box Step Ups

10 Kipping Swings

10 WGS

10 Hollow Rocks

Gymnastics

EMOMx14

Even – Strict T2B

Odd – Box Jump

L1 (2 StrictT2B or 5 Toes to Rig)(24/20″)

Rx (5 StrictT2B)(24/20″)

Rx+ (7 StrictT2B)(30/24″)

*Squeeze those legs together! Your adductors play a huge role in abdominal contraction

Strict Toes-To-Bar

Metcon

Metcon (Time)

10-8-6-4-2

Chest to Bar Pull Up

30-24-18-12-6

Wallball (20/14)

*200m Run Before each Round

16min Time Cap
L1 (Best Pull Up Progression)

Rx (As Written)

Rx+ (Bar Muscle Up)

Extra Credit

Tuesday Rowing

Metcon (8 Rounds for time)

10x150m Row

*Rest 1min between efforts