2021-05-04 Part B:AMRAP In



Part B:
AMRAP In 10mins Of:
50 Double Unders
16 DB Hang Power Clean + Push Press 22.5kg/15kg
16 Weighted Sit-Ups 22.5kg/15kg


Part A:
5 Rounds For Time:
16 DB Box Step Ups
12 Single Arm DB Overhead Squat
8 Knees to Elbow

22.5kg/15kg
24"/20"


Every 4mins for 4 Rounds Complete:
20 GHD Sit-Ups
20/17 Cal Bike
10 Shoulder to OH 60kg/42.5kg
*If you complete the work within 4mins, rest until the start of the next 4mins.


Accumulate 3 minutes each of:
Hollow hold
Chinese plank
Back ext hold


Face Up Chinese Plank
https://www.youtube.com/watch?v=iLF-mlMpRBA
Face Up Chinese Plank - Set yourself with your heels on one bench and your shoulders on the other and assume a fully extended plank position with focused engagement on your gluteals and abdominals.

Google CrossFit News

  • CrossFit+Gym?

    Read more...
  • What do I wear for first cross fit class?

    Read more...
  • Mat Fraser now

    Read more...
  • Do people around you keep saying you'll get hurt training?

    Read more...
  • Daily Whiteboard Thread - 29 Jan 2022

    Read more...
  • Mission Barbell Club, new CrossFit gym off Johnson Drive, is retired police officer's second act - Shawnee Mission Post

    Read more...
  • Tia-Clair Toomey Will Dial in on "High-Skill Movements" and Cutting Weight for the 2022 CrossFit Open - BarBend

    Read more...
  • Dave Castro's Programming Legacy: The CrossFit Games - Morning Chalk Up

    Read more...
  • Crossfit Morgantown honors late owner with workout - WBOY.com

    Read more...