CrossFit Now – CrossFit
CORE CONDITIONING
4 RFT Vups SU BC Plank (Time)
4 Rounds
10 Vups
15 Sit Ups
20 Bicycle Crunches
:30 Plank (Arms straight)
WOD
12 AMRAP RC HSPU KBS (AMRAP – Rounds and Reps)
12 min AMRAP
2 Rope Climbs
4 Handstand Push Ups
6 Kettlebell Swings
Basics -1 Rope Prog or 4 Ring Rows
Box HSPU or DB Press
RX- 53/35#
RX+ -70/53#
50-59-2 Rope Climb Prog, 35/26#,
Box HSPU
60+- 1 RC Prog or 4 Ring Rows, 26/18#
DB Press