CrossFit Factory Square – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Every minute alternating on the minute x 10

0-1 5-7 Chest to bar Pull ups

1-2 5-7 Ring Dips

*both movements can be done strict or kipping athletes choice*

Modifications: EMOM x 10

0-1 5-7 Ring rows with a 3 second hold with rings at chest

1-2 5-7 Push-ups tempo 3 second descent each rep

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute A.M.R.A.P.

10 Toes to bar

8 Box Jump Overs 24”/20”

Modifications:

L-1 lying leg raises, shorter box or 24”/20”

L-2 Hanging knee raises, 24”/20”

L-3 Knees to elbow 24”/20”

Accessory work:

Dumbbell Curls 5 x 10

Hollow Rocks 1 minute on 1 minute off x 5 rounds