Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Skills

20 minutes of practice:

Handstands

Rope Climb

GPP WOD

20 min.

Metcon (AMRAP – Rounds and Reps)

20 KB Racked Lateral Bar Step

Overs with bar set at max. hip

flexion (53/35)

10 Single Leg Deadlifts Each Side

(53/35)

10 Renegade Rows Each Side

(53/35)

10 Box Jump (24/20)