Saturday 7.15.17

Announcements

Join the private CrossFit City Limits Facebook group to keep up with what's going on in the community!  https://www.facebook.com/groups/CrossfitCityLimits/

 

 

Partner CONDITIONING

3 Rounds for Reps
2:00 Kettlebell Swings (70lb/55lb)
2:00 Push-ups
2:00 Strict Knees to Elbows

 

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Friday 7.14.17

Announcements

Join the private CrossFit City Limits Facebook group to keep up with what's going on in the community!  https://www.facebook.com/groups/CrossfitCityLimits/

 

 

SKILLS & DRILLS

Handstand Practice

 

CONDITIONING

3 x 4:00 rounds with 4:00 rest between rounds
400m run
Max cal row in remaining time
During rest, 
21 Stiff legged deadlift (95/65/20%)
21 Ab Mat Sit-ups

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Thursday 7.13.17

Announcements

If you haven't already, join the private CrossFit City Limits Facebook group to keep up with what's going on in the community!  https://www.facebook.com/groups/CrossfitCityLimits/

 

 

STRENGTH

20:00 to establish 3RM Split Jerk

 

CONDITIONING

10 Round Tabata Air Squat
Then, 3 Max Handstand Holds for total time.

 

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Wednesday 7.12.17

Announcements

Join the private CrossFit City Limits Facebook group to keep up with what's going on in the community!  https://www.facebook.com/groups/CrossfitCityLimits/

 

 

SKILLS & DRILLS

Handstand Practice

 

CONDITIONING

For Time
30 Muscle-ups
OR
For Time
30 C2B Pull-ups
30 Ring Dips

 

Accessory

20/14 Calorie Sprint on Assault Bike

 

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Tuesday 7.11.17

Announcements

If you haven't already, join the private CrossFit City Limits Facebook group to keep up with what's going on in the community!  https://www.facebook.com/groups/CrossfitCityLimits/

 

 

SKILLS & DRILLS

Handstand Practice

 

STRENGTH

3-3-3-3-3 Deadlifts

 

Accessory

3 Rounds (rest as needed)
20 Sit-ups
20 Crunches
20 Sit-ups to each side

 

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Monday 7.10.17

Announcements

If you haven't already, join the private CrossFit City Limits Facebook group to keep up with what's going on in the community!  https://www.facebook.com/groups/CrossfitCityLimits/

 

 

SKILLS & DRILLS

Handstand practice

 

"Fight Gone Bad"

3 Rounds for Reps
1:00 Wallballs (20lb/14lb)
1:00 Sumo-Deadlift High-Pulls (75lb/55lb)
1:00 Box Jumps (20")
1:00 Push Press (75lb/55lb)
1:00 Row for Calories
1:00 Rest

 

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