November 14, 2017 Josh Rogers

get up, sit up…

Look who’s back in stock!  If a tribal rope may land on your holiday shopping list, these babies won’t last so scoop one while you can!

 

 

 

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. back squat: to a heavy single

B. 3 rounds for time:

  • 30 GHD situps
  • 10 TGUs (53/35)
  • 30 cal row

 

 

 

CSPORT

A. 3 rounds

  • 30 sec single bounce
  • 30 sec speed step
  • 30 sec double-unders
  • 30 sec triple unders

B. 3 Rounds, rest 3 minutes between rounds:

  • 20 KBS
  • 20 pushups
  • 40 squats
  • 20 pullups
  • 20 push press
  • 40 situps
  • Block Run

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