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12.21.17

20
Dec

12.21.17

CrossFit Village Berwyn, Philly HIIT Squad – CrossFit

Gymnastics

Every 90 seconds for 10 rounds (15 minutes) alternate between these movements

Pullups: 5 + 5 +5

5 Hollow/Arch swings + 5 kipping pull-ups + 5 chest-to-bar pull-ups
Gymnastics kip only, no butterfly

Split Squat (10 per leg)

: Position yourself into a staggered stance with the rear foot elevated and front foot forward. This will be your starting position. Begin by descending, flexing your knee and hip to lower your body down.

Metcon

Metcon (Time)

For time:

50 Jumping Lunges

-rest 1 minute-

100 Double-unders

25 Burpees

10 Handstand push-ups

25 Burpees

100 Double Unders

-rest 1 minute-

50 Jumping Lunges

Score is final time.

Rx is 35’s and an ab-mat for the HSPU. 2x single unders for scaling.

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