Jan. 3, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up
 Floss Ankle

3 Steady Rounds

12 GHD Sit Ups or 20 abmat situps

12 Kipping HSPU

12 Calorie Row

2. Strength
 Front Squat 4-4-4-4-4 Then Go for 2RM

3. Interval

For Time

4 Rounds

25 Wallballs 20/14lbs

10 Dips

Run 400m

Rest 2:00

Wallball and Ring Dip sets SHOULD BE UNBROKEN *More Options:

15 Push Ups instead of Dips

4. Accessory

Back Rack Single Leg Split Squats

6×10 (3 sets/side) Heavier than last time Then

DB Bench Press

4 sets of 10

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