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Wednesday CrossFit


Wednesday CrossFit

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

150 Double-Unders

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.

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