Deuces

27
Feb

Deuces

Main – CrossFit

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon (AMRAP – Reps)

3 RDS:

2 min max cal row

2 min muscle-ups

*rest 2 min*

Metcon (AMRAP – Reps)

B-Fit

A.

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18:

45-60 seconds of Hollow Rocks or Holds (accumulated)

B.

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

10 shuttle runs

Dumbbell Man-Makers

(Push-Up, Row Left, Row Right, Power Clean + Push Press)

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets. Score is man-maker reps only.