Wednesday – 9/1/21

CFD – CrossFit


Metcon (AMRAP – Reps)

AMRAP in 24:00

Buy in 1 mile run

20 Handstand push up

20 Toes to bar

40 Push Up

40 Sit-up

-1 mile run under 10 minutes

-Small sets, short rest on the gymnastics movements

GHD or Abmat sit-ups are considered Rx


Run – Row/Ski 2k; decrease run distance to finish in under 8 min

Handstand push up – Abmat/abmat + Plate; pike push ups (from a box); HR push ups

Toes to bar – Knees/Toes to midline; V-ups

Push up – drop to knees; push ups w/ hands on a box

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