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Thursday 2.7.19

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Announcements

*February Movement Challenge is the Squat Hold!
Choose 2:00/4:00/10:00 per day.
*Open starts Feb 22nd
*Abby Vollmer February AOTM!
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-AR-15 50% off promo code: AR15
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CrossFitLincoln – CrossFit

A: Warm-up (No Measure)

8-10 minutes to complete the following:

2-3 sets of:

10-20 second Support Hold on Dip Stations (Focus on Hollow Position) + 10-20 sec Bottom hold on Dip Stations (Focus on Hollow Position)

and

3-4 sets of:

3-6 kipping Stationary Dips

*Goal is to focus on kipping out of the dip

B: Metcon (4 Rounds for reps)

AMRAP 3:

30/18 Calorie Bike

Max Rep Ring Dips w/remaining time

Rest 3:00

AMRAP 3:

60 Air Squats

Max Cals on AAB w/remaining time

Rest 3:00

AMRAP 3:

30/25 Ring Dips

Max Rep Air Squats w/remaining time

Rest 3:00

For Time:

30 Cal AAB

60 Air Squats

30/25 Ring Dips

Modifications = Hand Release Push-ups and/or reduced reps on any movement