CrossFit Friday
Meet at Hayes Gym 0530.
For time.
Starting at the bottom of the stairs, 4 rounds of:
5 x Handstand push ups (sub=20 second hand stand)
10 x Burpees
15 x Push ups
Run stairs to 4th floor and back
then,
in Hayes Gym
10 x Bar muscle ups (sub= 30 x push ups and 30 pull ups)
50 x Flutter kicks
40 x Iron abs
30 x Sit ups
20 x V-ups
10 x Ankles to bar
3 x Rope climbs
then,
in 2nd floor Basketball Court
Lunge walk length of court down and back
50 x Squats
Lunge walk length of court down and back
30 x Tuck jumps
Lunge walk length of court down and back
10 x Pistols (one legged squats)
Post time to comments.
5 comments:
36:30
The bar muscle-ups were a new, nasty animal. I was able to struggle through 3 then I had to sub the push-ups and pull-ups.
rx'd - 29:00
I hope everybody enjoyed themselves
38:00...that was fun, MAJ Wylie gained bragging rights with his new found talent of bar muscle ups. I'm sure when he makes a calendar they will be on there everyweek.
ran 8 miles tonight w/ a group of 5 we're running in a marathon in May
1:15- slow pace but i don't know if i've ever even run that far
Ran the 8 miler w/ Wes...my hips still hurt...posting late again
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