Saturday, 24 January 2015

MP CrossFit Tulsa 012415

 

Conditioning:

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

400m Run

15 Overhead Squats

15 Hand-Release Push-ups

300m Run

9 Overhead Squats

9 Hand-Release Push-ups

200m Run

 

For Time

(10:00 cap)

 

…Rest 8:00 from end of cap

 

Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal work:

1600m Row

120 Double Unders

80 Sit-ups

40 Pull-ups

 

For Time

Compare to Tuesday, 09 September 2014

 

 

Flexibility:

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 2:00/side

Olympic Wall Squat – 2:00

 

 

Post times and experiences to comments

Comments

  1. part 1 within 10 min cap BUT mod 43# OHS, knee PU

    part 2 with Mark 31 ish
    2:1 singles

  2. Fun time with the big crowd today

  3. darrenandtara says

    T.
    Part 1. 8:36
    D.
    Part 1 9:31ish

    Partnered up. 30:31

    Good job Coach Robert.

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