“It’s not about HAVING time it’s about MAKING time”

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Muscle-ups (15 Minutes of practice)

Intention – allow time for those who can perform them to practice. And for those who can’t, your coach will give you things related to work on your own ability

Suggestions = banded seated ring work

False grip transitions with feet on ground

Bar muscle up kipping drills


Double-Unders (1 Minute Intervals)

1 min on: 1 min off

5 Rounds to achieve max double unders

Intention = practice your double under consistency and endurance in class


Metcon (AMRAP – Rounds)


20 feet handstand walk

10 alternating pistols

100 meter run
Intention= get a break from the hard work earlier in the week by having a day focused only on bodyweight training