Trident Blog

Nov 2nd 2012

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Trident CrossFit – CrossFit

Warm-Up / Skills

Coaches Call
Banded shoulder Work

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Metcon

20 Min AMRAP
2 Muscle-ups or (6 C2B pull-ups or 8 pull-ups or ring rows)
4 Handstand Push-ups or 6 box headstands or 4 wall walks
8 kettle-bell swing @(70/53) or 12 Kettle-bell swings @(53/35)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs

Metcon

3 15 min AMRAP
8 ring-rows
10 push-ups
15 Kettle-bell swings (35/26

Result Type: AMRAP
Male Rx: 35 lbs
Female Rx: 26 lbs

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