Main – CrossFit
Garage Games WORLD 3 (No Measure)
2 Rounds NOT for time –
100 Single Unders
40′ of each: butt kickers, frankensteins, burpee broad jump
10 GHD back extensions
Weighted GHD Sit-ups (4 X 8-12 – Hold weight at chest)
Record if you go ALL the way back, or only partial for your future reference. Alter load as necessary, record heaviest 1 X 8 or more. KB works well here. Control on the way down!
AMRAP – Pull, FS, KBS (AMRAP – Reps)
12 Minute AMRAP
10 Front Squats 95#/65#
(pay attention to depth and ext at top)
15 KBS (1.5 pood/ 1 pood)
20 revolutions of swinging kip on pull-up bar. Chest through to legs forward is one revolution. Break them up as desired, but work towards a constant swing.