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CrossFit CFT1 7.31.15

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Friday!!

PREWOD
Warm up.
METCON
Perform the following, good mechanics for all accessory movements, do the exercises in the most time efficient manner possible while still maintaining good form. Push the time on the DU's and Row only!
For Time:
'Extended 2'

  • 50 Double Unders
  • 3 Supersets of the following couplet:

5 Strict Pull Ups
8 Alternating Pistol Squats

  • 50 Double Unders
  • 3 Supersets of 20 reps the following:

20 Rageball Sit ups 20/14
20 Sec Superman Hold

  • 75 Double Unders
  • 3 Supersets of the following:

15 Barbell Strict Press 45/35
15 Barbell Good Mornings 45/35

  • 500m Row
  • 3 Supersets of the following:

12 Barbell Front Raises
12 Barbell Curls
50 Wall Ball 20/14
*Scale Wall Ball Weight. Scale DU to Singles. Scale Pull Ups to Ring Rows or Banded Strict. Scale PSQ's to assisted or Box Pistols. Scale Row Distance by 50%.

Hours

Monday5:00AM - 8:30PM
Tuesday5:00AM - 8:30PM
Wednesday5:00AM - 8:30PM
Thursday5:00AM - 8:30PM
Friday5:00AM - 8:30PM
Saturday9:00AM - 1:00PM
Sunday12:30AM - 2:00PM

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