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Tuesday January 17 2017

NEWS:

Be sure to check out CrossFit Hamilton’s Instagram @crossfithamilton

Drill 1: False Grip Ring Row

Drill 2: Strict Knees to Elbows

Drill 3: Stability Above Rings / Bar

Drill 4: Kipping Swing Bar/ Rings

WARM-UP:

As apart of the warm-up, spend 10 minutes completing:

Muscle Up Drill 3 and 4.

WOD:

Complete 5 sets of:

3 min. AMRAP

6 Toes to Bar

8 Alternating Dumbbell Snatches

20 Double Under’s

Rest 90 seconds. 

FORMAT:

*Complete as many rounds and reps as possible in the 3 min. AMRAP. Rest 90 seconds. Restart from the beginning and repeat.

*The goal is to be consistent across the AMRAPs. 

*Choose a DB weight that is heavier than normal. 

*20 secs. Max Reps DU’s or Singles as a scale. 

*Whiteboard: # of Rounds and Reps per AMRAP. 

 

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