THU SEPTEMBER 12, 2019 - CROSSFIT

β€œVery often a change of self is needed more than a change of scene.” -Arthur Christopher Bensen

Warm-up

3 Rounds
50 Meter Shuttle Run
5 Inchworms with a Push-Up
5 Arch to Hollow
10 Reverse Lunges

Metcon

A: Metcon (AMRAP - Rounds and Reps)

Butts and Guts
AMRAP 8
200 Meter Run
7 Pull-Ups
14 Single Arm Front Rack DB Lunge (50/35)*
*Switch arms at 7 reps

Rest 4:00 before Part B

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8
200 Meter Run
7 Pull-Ups
14 Single Arm Front Rack DB Lunge (50/35)*
*Switch arms at 7 repsRest 4:00 before Part C

C: Metcon (AMRAP - Reps)

3 Rounds
1:00 Hollow Hold (as long as possible in the minute)
1:00 Abmat Sit-Ups
30 Second Left Leg Glute Bridge Hold
30 Second Right Leg Glute Bridge Hold

Score number of Abmat Sit-ups