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02/12/2020

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

EMOM: Turkish Get Up (1 rep on 1 arm per minute for 10 minutes)

Intention = take your time focusing on technique….NOT speed

EMOM: Ring Dips (Max reps every 2 minutes for 5 minutes)

Intention = learn and practice kipping today for some dedicated skill work time

Metcon

Metcon (AMRAP – Rounds and Reps)

For 10 minutes:

120ft Double Kettlebell Rack Carry (24/16 in each arm)

20 Russian Swings