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Wednesday, July 12, 2017

2017 July 11
by bk

4 sets:
10 shoot throughs
-rest 30 seconds
handstand hold, 45 seconds
-rest 1 minute

then….

5 sets of:
airdyne,  90 seconds (max calories)
20 abmat situps
15 ring dips (sub: pushups)
-each set starts every 4 minutes

Core Development:
50 good mornings (45lb/33lb)

Post calories per set to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Justin F permalink
    July 12, 2017

    31,26,24,23,27 (10 ring dips per round)

  2. Shawan permalink
    July 12, 2017

    Skill Work: Rx

    Conditioning: 22-20-20-20-20 (push ups)

    Core: 25 good mornings

  3. Blair permalink
    July 12, 2017

    25-20-19-21-22 (107)

  4. Khoung permalink
    July 12, 2017

    4×10 shoot throughs
    4×45 sec hs holds

    33-24-25-24-24

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