September 9, 2016
by Alex EtzenXS CrossFit – General CrossFit
Gymnastics
Metcon (No Measure)
Spend some time trying to combine different movements on the bar
– Knee raise + Pull-up
– K2E + C2B
– T2B + BMU
Goal is to better understand how the basic kip is related to each movement and learn better body control.
Metcon
Metcon (AMRAP – Reps)
The Rance Rynn totally fricken rad burfday wodstravaganza
AMRAP 4
2-4-6-8-10…
-Wall-ball Shots to 10′ (20/14)
* 28 Double-unders after each set
2 min rest
AMRAP 4
2-4-6-8-10…
– Box-jump (30/24)
* 2 BMU after each set
score total reps of wall-ball shots and box-jumps