7-21-17

Thomasville CrossFit – CrossFit Advanced

Weightlifting

CORE

Durante Core (Time)

5 RDS

10x Hollow Rocks

10x V-ups

10x Tuck-ups

10 sec. Hollow Hold

1 Min. Rest

Gymnastics

Strict Pull-Ups (5 x max effort )

60 seconds rest between sets

Weightlifting

Dumbbell bench press (20-20-20-20-20)

Laying on a bench or flat on the ground. Press DBs through the bench press range of motion.

Single arm Dumbell row (20-20-20-20-20)

https://www.youtube.com/watch?v=6k9K_b1KgTI
20 reps per arm.

Metcon

Handstand Push-up: WOD A (Time)

18 Strict HSPU

rest 1 min

15 Strict HSPU

rest :45

15 Strict HSPU

rest :30

12 Strict HSPU

rest :15

9 Strict HSPU

*doesn’t have to be unbroken