It's Friday !

Crossfit 10a.m. and 4:30 p.m.

15 Minute A.M.R.A.P.

10 plyo push ups
10 thrusters 
20 floor wipers 
20 superman's 

Crossfit Gymnastics Basics  


A) Not for time:

• 3 x 5 Wall climbs ( 3 second hold in Hollow Body at the top)
• 3 x 10 Pistol Box Squats ( Per leg, find box height that is right at the limit of strength)
• 3 x 15 Dips on P-Bars
• 3 x 10 Chip ups ( Gymnastic kip allowed, no Butterfly)
• 3 x 15's False Grip Hold on rings or bar

B)  For time:

12 Min Amrap

• 25 Russian twists
• 10 Pull ups
• Power Snatch 95/50

Competition training 

5x3 back squat 

followed by


3 rounds with 1 min break between rounds

50m sprint  

25 toes to bar

15 clean and jerk

Snack of the Day

Paleo Trail Mix

Ingredients

• 1 cup whole almonds
• 1/2 cup whole cashews
• 1/2 cup raw pumpkin seeds
• 1/2 cup raw sunflower seeds
• 1/2 cup raisins (golden raisins suggested)
• 1/2 cup dried currants
• 1/2 cup dried blueberries

Instructions

Combine all ingredients and store in an air tight container.
 Video of the Day

Check this out, it's a video of Crossfit on the TV show Best. Never heard of it but its cool none the less