1.14.20

14
Jan

1.14.20

Announcements

2020 FrostFit Team Competition Volunteers & Judges Needed!
January 25th, 2020 Multiple Time Shifts & Roles Available!
https://competitioncorner.net/events/2826/volunteer

CrossFit SoCo – Competitor’s

A: Metcon (No Measure)

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

1 Strict Chest to Bar Pull-up

1 Strict Pull-up

1 Kipping Pull-up

1 Chest to Bar Pull-up

1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

B: Metcon (No Measure)

3 Giant Sets:

10 Slow Ring Mountain Climbers

:30 Ring Plank Hold