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Carlisle CrossFit – CrossFit

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Gymnastics

A: Pull Up progression (Use sheets in the gym)

B: Ring/COB Holds (2-2-2-2)

4 rounds

20 Sec Top of Ring Hold

40 Sec Rest

20 Sec top of bar hold

40 Sec Rest
Score total times of hold in each round (ie,. total for ring holds and total for chin over bar holds)

Metcon

Metcon (Time)

LVL 3

18-9-3

DB Snatches (50/35)

C2 Bar Pull ups

DB Goblet Squats

LVL 2

18-9-3

DB Snatches (40/25)

Pull ups

DB Goblet Squats

LVL 3

18-9-3

DB Snatches (35/20)

Ring Rows

DB Goblet Squats