6/6/20

CrossFit Loyalty – CrossFit

Strict Gymnastics

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Directly Into…

2-4-6-8-10:

Strict Handstand Push-ups

:15 Second L-Sit

Gymnastics Conditioning

AMRAP 6:

6 Double Dumbbell Box Step Overs (24″/20″)

6 Bar Muscle-ups

Dumbbells: 50’s/35’s

Metcon (6 Rounds for time)

On the 5:00 x 6 Rounds:

8 Power Clean and Jerks (115/85)

400 Meter Run

100 Meter Plate Run (45/25)

Home Wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Air Squats, 30 DU, 200m Run

20 Air Squats, 30 DU, 200m Run

30 Air Squats, 30 DU, 200m Run

40 Air Squats, 30 DU, 200m Run

50 Air Squats, 30 DU, 200m Run

Continue to add (10) squats per round.

Body Armor

3 Giant Sets:

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 between sets.

Start with a single DB, and grow in weight.

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