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Testimonials

It’s not what you achieve, it’s what you overcome. That’s what defines your career.
Carlton Fisk

wods

02/11/20

CrossFit Fayette – CrossFit


Warm-up


Row 500m/bike 1000m and stretch

Gymnastics


3 x 3 E2MOM weighted ring dips (pick a weight and use it for all 3 sets. use lighter band than usual or no band)
then…
3 x 3 E2MOM weighted pull ups (pick a weight and use it for all 3 sets. use lighter band than usual or no band)
Warmup to the weight you will use for each ring dip and pull. do not just jump right into the heavy pulls or dips

Weighted Ring Dips (3×3)

Weighted Pull-ups (3×3)

Metcon

Metcon (AMRAP – Reps)


15 x EMOM
5 Push-ups
10 Sit-ups
15 Squats
Complete all reps all within 1 min, scale reps if needed.
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