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CrossFit McComb – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP20:

1 minute bike / row / jog

10 Standing PVC Pass Throughs

1 minute bike / row / jog

10 Squatting PVC Pass Throughs

1 minute bike / row / jog

10 Prone Lying PVC Pass Throughs

Everyone must rotate through bike/row/jog

focus on completing at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle

Warm-up (No Measure)

If you would like a regular metcon

every 5 minutes for 20minutes

500m/400m row

12 strict handstand pushups

s: 12 strict presses as heavy as possible to complete 6 unbroken

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