C4 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1,000m Row
then…
3 Rounds- with KB
10 Straight Legged DL
10 SDHP
10 Russian Twists
Gymnastics Skill
Handstands and Bar Muscle Ups
Spend 15 minutes working on Handstands, Bar Muscle Ups and progressions
Metcon
Metcon (AMRAP – Rounds)
Workout courtesy of Crossfit.com
AMRAP in 10 min
5 power cleans (205/135)
10 toes-to-bars
Scale suggestions
(165/105)
(135/95)
(95/65)