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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

5/24/17

CORE:

MIN 1 - 20, GHD SIT-UPS

MIN 2 - :30 HANGING L-SIT HOLD

X 10MIN

 

METCON:

3 ROUNDS

21, WALL BALLS #30/20

15, DEADLIFTS #275/185

9, BOX JUMPS @ 36”/26”

 

NOT FOR TIME (FOCUS ON THE QUALITY OF MOVEMENT)

8, BEHIND THE NECK STRICT PULL-UPS

15, STRICT RING DIPS

8, STRICT HANDSTAND PUSH-UPS

 

10 ROUNDS:

:20SEC MAX EFFORT BIKE

:40SEC REST

CrossFit Journal: The Performance-Based Lifestyle Resource