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