CrossFit Fringe – CrossFit

Metcon (Weight)

A1. Weighted pull ups @20X1; 5 reps; rest 30s

A2. KB Chinese bent over row; 8 reps each arm; rest 2 minutes x 4 sets

Metcon (Time)

B1. Strict Toes to rings @20×1; 5 reps; rest 20s

B2. Hollow body hold; 30s; rest 20s

B3. Kipping toes to bar; 8-10 reps; rest 90s x 3 sets

Metcon (Calories)

C. 10 Minutes on rower/airdyne

65s @ 85% / 55s Rest

D. Cuban Press; 10 reps; rest 60s x 4 sets