CrossFit Mutare | 12/01/2015
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12/01/2015

01 Dec 12/01/2015

CrossFit Mutare – CrossFit

(No Measure)

Warm Up

2 Rounds

10- Strict press with Pvc

10- OH lunges w/pvc

10- good mornigs w/pvc

20 sec handstand hold

30 sec plank

60 sec squat hold (perfect form)

Metcon (Time)

**12 min time cap

Buy In- 400m run

12-9-6

Burpee box jump (24/20″)

Wall Ball 20/14lb

KB Swing 53/35lb

Cash Out- 400m run

Mid-Line Work

Static Hold work -30 sec on 30 sec off

handstand holds

planks

hollow rocks

supermans

lunges

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