Hip hop anonymous

Top Tier CrossFit Columbia – CrossFit


Back Rack Lunge (Sport/ fitness)

Complete walking if possible , 3×10 each leg as close to 1/2 body weight

Superset with pull-ups

Pull-ups (Sport/ fitness )

Wide grip, strict accumulate 10 reps per set for a total of 3 sets


Metcon (3 Rounds for reps)

In groups of 3-4

Group 1 : max effort sled f pushes alternating between partners , sled should be heavy enough to be pushed the 50 ft distance in approximately 10 seconds under fatigue

Group 2 : tabata situps

Group 3: tabata double unders

Groups go one time through working for 4 minutes and resting 1 minute between transitions