Thursday, July 26, 2012
Many thanks to Atlas Power Wraps for providing wraps for all attendees of the CrossFit Gymnastics Certification Course that we are hosting at the gym this weekend! We are working with Atlas Power Wraps on a customized CrossFit Integrity wrap, which will be available soon!
Reminder: The gym will be closed on Saturday due to the Gymnastics Course. Both, the Introduction Class and Open Gym are both cancelled. There will be a WOD posted for Saturday, which you will be able to do outside of the gym!
Ring Dips, 10 sets of max reps for 15 seconds, rest 45 seconds
-start each set on the minute (and at 30 seconds, alternating if needed)
Compare to 6/21/12
AMRAP in 2 minutes:
30 box jumps (24in/19in)
40 kettlebell swings (53lb/35lb)
50 GHD situps (sub abmat situps)
Rest 1 minute, then….
AMRAP in 4 minutes
Rest 2 minutes, then….
For time (16 minute time cap)
Post ring dip reps and WOD reps + time to comments
CrossFit Integrity, Charleston, SC