12.16

12.16

CrossFit Wednesday:

Gymnastics:

3 x 2- Skin the Cats

3 x :20 second Hanging L-Sit

3 x 10- HSPU

3 x 7- Reverse DB Flys

Conditioning:

5 Rounds for time-

20 Abmat Sit-Ups

20 Push-Ups

30 Double-Unders

30 Jumping Split Lunges

Masters Wednesday:

Gymnastics-

3 x :30 second Weighted Plank Hold

3 x :20 second Hollow Body Hold

3 x :20 second Arch Hold

Conditioning:

Partner Workout, For time-

2000m Row

30 Snatches @ 75/45#

20 Snatches @ 95/65#

10 Snatches @ 105/75#

2000m Row