CrossFit Workout Double Dip

August 21, 2012 By 3 Comments

METABOLIC:
Level 4-5
5 Rounds
3 Muscle Ups with Double Dip
6 Box Jumps (36/30″)
12 Hang Snatch (42.5/30kg)

Level 1-3
5 Rounds
6 Pullups (Men c2B)
9 Box Jumps (24/20″)
12 Overhead Squat (20/15kg)

ADDITIONAL READING AFTER THE WOD:
“Myofascial Release and Trigger Points” – CrossFit Ignite Sydney

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Comments

  1. Anthony says:
    August 21, 2012 at 8:37 am

    I will be doing this one another day!

  2. scott says:
    August 21, 2012 at 3:16 pm

    Greg 19.36
    Jess 21.28 rx’d
    Scott 13.41 rx’d
    Pat 17.03 (L1-3)
    Hoodie 17.56 rx’d
    Matt 16.40 (pull-ups)
    Nick 24.07 rx’d

  3. karen says:
    August 21, 2012 at 4:07 pm

    I did Saturdays “lots of 30′s”….

    Warm Up : 2km row : 8:26

    30 B’Jumps
    30 Waliking Linges w 10kg DB’s
    30 Slam Balls (9kg)
    30 DU’s
    30 Push Ups
    30 DU’s
    30 Slam Balls
    30 Walking Lunges
    30 BJ

    11:27

    3 RDs

    8xPendlay Row (40kg)/15 LEg lowers off pole

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