CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development in prep for the open

Metcon (AMRAP – Reps)

In a 5 Minute Window:

20 Strict Handstand Push-ups

40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Strict Handstand Push-ups

Workout

Metcon (Time)

50/35 Calorie Assault Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Assault Bike
SUBSTITUTIONS

Assault Bike

Equal Calorie Echo Bike or Bike Erg

75/50 Calorie Schwinn Bike

800 Meter Run

Double Unders

Reduce Reps

250 Single Unders

3 Minute Time Cap