Every 3 minutes for 15 minutes
Then accumulate
Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)
Results: Metcon 2 rounds plus 10 reps.
After a 30 minute metcon on Saturday and a 10k/50minute run on Sunday, no metcon today.
3 rounds of
Then 3 rounds of
Then 3 rounds of
Then 4 rounds
For the situps hold the kettlebell straight up like a Turkish Getup then do the situps.
Results: Dissapointed in my Pullups, could only manage 5. The rest was good.
3 rounds
Then E2MOM for 10 mintues (5 rounds)
Then 3 rounds for time (Crossfit Ellen WOD)
Results: For the Kick through I used 20cm parallettes. Couldn’t quite get all 8 reps on the last round of the Rows and Dips. Metcon 11:48.
3 rounds of
Then immediately following the last rest do one round of
Then 5 rounds of 30 second work, 30 second rest (25 minutes total)
Keep the TRX Straps at the same length throughout.
Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.
4 rounds of
Then inspired by CF Invictus’ Instagram post…
Then AMRAP in 12 minutes of
Results: Metcon 4 rounds plus 23 reps