Crossfit 12.3.18

Sloshed
November 30, 2018
Crossfit 12.4.18
December 3, 2018

CrossFit Hideaway – CrossFit

QOD: If you receive a call from an unknown number, do you answer it? Why?

Gymnastics

Handstand Push Up

6x ME

30 Seconds on, 90 seconds off

B: Metcon (Time)

Orange

For Time

5 Rounds

15 K2E/K290

20m DBL KB Lunge

120 Single Unders

Blue/Black

For Time

5 Rounds

15 TTB

20m DBL KB Lunge 35/53

60 Double Unders
13-16 min cap

Active Life-Performance Care

3 Rounds

Eccentric Ankle Dorsiflexion: x 8 each leg

Lateral Box Step Ups: x 5 each leg

Squat Press Outs: x 5 @ light weight using KB, DB or Plate

Paused Front Squat: 3 x 6 Front Squat with 3 second pause at bottom of each rep

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