Fives and Tens
By Amelia Munro
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