Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Gymnastics

Interval training

Handstand Push-ups (5 rounds of 30 seconds on: 30 seconds off)

1 minute rest

Pull-ups (5 rounds of 30 seconds on: 30 seconds off)

1 minute rest

Dips (5 rounds of 30 seconds on: 30 seconds off)

1 minute rest

Metcon

Metcon (Time)

Buy In- 500 meter Row

Then 4 Rounds of:

10 Pushups

5 Box Jumps (24/20)

10 Ring Rows

5 Box Jumps (24/20)

Cash out – 500 meter Row