CrossFit McComb – CrossFit
Metcon (No Measure)
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Metcon (2 Rounds for time)
Two sets for times of:
RX+
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes
Half the class does the bike metcon – the other half does the technique work – and then they swap. If there are more than 6 people, split is so that half the people are working on the bike and the other work while they rest
Metcon (3 Rounds for time)
RX/scaled
3 sets for times of
10/8 cal of assault bike (whatever cal you are capable of sprinting)
10 burpee box jump overs (24/20″) (step)
rest 3 minutes
