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Carlisle CrossFit – CrossFit

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Gymnastics

Arch Hollow Tabata

This week are doing arch/hollow rocks

Leg Tuck (AMRAP – Reps)

Skill Practice

Around the worlds (Hanging) (3 sets; 5 rotations each direction )

Straight legs scaled to bent knees scaled to lying on the floor

Metcon

Metcon (Time)

2 RFT

LVL 3

500 m Rowing

40 Wall Balls (20/14)

30 Kettlebell Swings (53/35)

20 Pull Ups

10 Atomic Sit ups (25#)

LVL 2

400 m Rowing

40 Wall Balls (14/10)

30 Kettlebell Swings (44/26)

20 Ring Rows

10 Atomic Sit ups (10#)

LVL 1

300 m Rowing

40 Wall Balls (10/8)

30 Kettlebell Swings (35/15)

20 Ring Rows

10 Atomic Sit ups (5#)