WEDNESDAY CROSSFIT 10/16/18
GRIND:
Every 4 minutes, for 12 minutes (3 SETS):
12 fat bar glute bridge
:30 hollow body hold or hs hold, or 5 HSPU negatives
8 dips (ring dips, bench dips, box + db dips or band assisted ring dips)
SPORT:
EMOM 12
Min 1- 12 pistol squats
Min 2- 8-10 HSPU
Min 3- 1 mu + 6 ring dips, 2 + 5, 3 + 4, 4 + 3
GRIND & SPORT:
In groups of 4 (2 teams of 2), complete:
station 1- bike for calories
station 2-
100 wall ball shots
80 sandbag lunges
60 partner med ball sit ups
One team begins on the bike, accumulating as many calories as possible while the other team begins with wall ball shots. Teams switch stations after completion of 100 reps of wall ball shots, again after 80 reps of lunges, and one final time after 60 med ball sit-ups.
20 minute time cap
