3 x 5's
Metcon
"The Up's - Pulling Style" (see the original)
2, 4, 6, 8, 10, 8, 6, 4, 2... twice!
Step-ups
Ring rows*
Sit-ups
KZ 17:43 (18", 10kg)
DH 19:34 (19" 12kg -- 20kg for first 2, 4, 6!)
SS 20:03 (17", 20#)
PR 21:39 (18", 44#)
BH 19:34 (17.5", 20#, up + down + back up to 10)
BU 12:35 (17", 12kg, subbed modified push-ups, up + down)
KE ~21 minutes (19", 5kg dbs)
KD ~21 minutes (18", 10# dbs)
DF ~ 21 minutes (17.5", 6kg dbs, up/down + back up to 10)
BB ~ 22 minutes (17", 6kg dbs for the first pyramid)
KS ~ 24 minutes (11", unweighted stepups)
BH 19:32 (24", 6kg dbs)
*Coincidentally, there's a great photo on today's Crossfit.com website that shows how "[T]he physical demand in the ring row varies dramatically based on the position of the heels and the height of the rings." Check it out.
KE ~21 minutes (19", 5kg dbs)
KD ~21 minutes (18", 10# dbs)
DF ~ 21 minutes (17.5", 6kg dbs, up/down + back up to 10)
BB ~ 22 minutes (17", 6kg dbs for the first pyramid)
KS ~ 24 minutes (11", unweighted stepups)
BH 19:32 (24", 6kg dbs)
*Coincidentally, there's a great photo on today's Crossfit.com website that shows how "[T]he physical demand in the ring row varies dramatically based on the position of the heels and the height of the rings." Check it out.
No comments:
Post a Comment