Don’t Forget to check in!! Attendance challenge ends July 31st.
Nutrition Challenge starts Aug 1st. Tell your coach you want in!!
Double Barrel Fitness – CrossFit
Perform 3 sets of Lsits on the rings or parallettes. Use a variation that will get you 10-30s per set.
Six Shooter (Time)
6 rounds for Time:
6 Left leg weighted pistol
6 Right leg weighted pistol
6 dumbbell weighted pull-up – kipping allowed
200m run OR 60 double unders / 120 single unders
Performance = 35/15lb db
Fitness = 1 leg box squat
24min time cap
2 min row/airdyne, 1 min kb swings, 2 min row/airdyne
Hypertrophy: 3 sets of 12 single arm db press in a super set with 12 db weighted step ups.
2018 07 07