Practice, Practice

Iron Grip CrossFit – CrossFit

Here’s another good article from the journal. Remember, more is not always better.
http://library.crossfit.com/free/pdf/34_05_Consistency_Intensity.pdf

Warm-up

Crawl Ball

Metcon

Teams of 2 complete:

A: Metcon (AMRAP – Rounds and Reps)

“Super-fly”

11 Min AMRAP

7 Plate Burpees

11 Box Jump Overs 24/20

14 Pullups

*Alternate complete rounds

B: Metcon (AMRAP – Reps)

“Burnout”

Each athlete will perform:

:90 Sec ME Cal Row

:30 Rest

:90 ME OHS 95/65

*Score is both Athletes reps+cals

C: Metcon (AMRAP – Rounds and Reps)

“Super-fly Scaled”

11 Min AMRAP

7 Plate Burpees

11 Box Jump Overs 24/20

14 Russsian KB Swing 53/35

*Alternate complete rounds, step overs allowed.

D: Metcon (AMRAP – Reps)

“Burnout Scaled”

Each athlete will perform:

:90 Sec ME Cal Row

:30 Rest

:90 ME Wallballs 20/14

*Score is both Athletes reps+cals

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