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01.04.18

3
Jan

01.04.18

CrossFit Village Berwyn, Philly HIIT Squad – CrossFit

Gymnastics

Take 15 minutes to complete four rounds of the following:

Turkish Get Up (3 Reps per arm)

Wall Walks (4 Sets of 3 reps)

Hollow Rocks (4 Sets of 15 reps)

Metcon (4 Rounds for reps)

Complete as many rounds in 2 minutes as possible of:

10 Push-ups

10 Air squats

-Rest 1:00-

Complete as many rounds in 2 minutes as possible of:

10 Ring Push-ups

10 Jumping Air squats

-Rest 1:00-

Complete as many rounds in 4 minutes as possible of:

20 Walking Lunges w/ KB overhead (10/arm)

20 Ab-mat sit-ups

-Rest 2:00-

Complete as many rounds in 4 minutes as possible of:

20 Walking Lunges w/ Plate overhead

20 Knee-to-elbows

Rx: Rings within 6″ of the ground, 24/16 kg, 45/25#, knees touch elbows

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