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Sunday Funday 20190818

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

FT: Metcon (Time)

For Time:

24-20-16-12

Calorie Row

Alternating Kettlebell Snatch TOTAL (53/35)

Calorie Ski

Goblet Squat (53/35)

FT: Metcon (Time)

For Time:

1 Mile Run or 2,000 Meter Row

50 Wall Balls (20/14)

40 Box Jump (24/20)

30 Burpees

20 Snatch (115/80)

FT: Metcon (No Measure)

*Optional*

EMOM20:

1st Minute – 20 Ab Mat Sit Ups

2nd Minute – 14 Four-Count Flutter Kicks

3rd Minute – 8 Pilates Ball Raise

4th Minute – 16 Deadbugs

5th Minute – Plank
For Pilates Raise:

Lay flat on the floor with pilates ball between feet.

Raise straight legs, with ball, over your mid section.

Pass the pilates ball from feet to outstretched hands (while keeping shoulders, lower back, and glutes flat on the floor).

Lower ball straight back to ground behind your head, while lowering straight legs to the floor.

For Plank:

Switch between straight and side/side every round.