“The greatest conflicts are not between two people but between one person and himself.” – Garth Brooks

CrossFit Performance

Skill
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters (sub wall-facing shoulder touches or handstand hold on using wall for assistance in balance)

Conditioning
Four rounds for time of:
14 Alternating Dumbbell Snatch (45/30 lbs)
14 Toes to Bar
400 Meter Run

(20:00 time cap)

BONUS WORK
*on own time after workout, skip cool down and stretch after this part instead!

3 rounds, not for time but for quality of:
Ring or Box dips (whichever is harder) x 8 reps (0 seconds up, 5 seconds down)
45 seconds rest
Double Unders x 50 accumulative (try for unbroken. No practicing singles, double unders only!)
45 seconds rest

CrossFit Basics (Fitness)

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Banded Chin-Ups x 5-8 reps (use appropriate band)
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: 20-35 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run

RUSH Endurance

Same as regular class today!