071919

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Metcon

Metcon (8 Rounds for time)

6-8 sets with 30:00 time cap

400m run at 85% effort

*goal is same time each run

rest 1:1

Gymnastics

3 sets

:30 dead hang

ME c2b or ring row hold

Core

3 sets

:20 hollow rock

12 ghd sit ups

20 russian twist