CrossFit Danbury – CrossFit
1: Metcon (No Measure)
Minutes 0:00 – 7:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
Pike pushups off a box would be first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.
Minutes 7:00 – 14:00:
A) 3 Inchworms
B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.
*Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.
2: Metcon (Time)
2,000 Meter Row
10 Rounds of “Cindy”
*22 min CAP every rep not finished is 1 second added to score ex. 20 reps remaining you enter 22:20 in modify.