CrossFit 601, CrossFit 601 South – CrossFit
10 kip swings
10 push ups
5 single arm ring row (each side)
Narrow Grip Bench Press (Build to a 4RM)
After each set perform 3-5 strict pull ups.. If you cannot perform unassisted pull ups perform 3 negative repetitions.
Athletes may sub. muscle ups in place of the strict pull ups.
10 min. amrap
25 hollow body bounce
25 straight body crunch
25 kayaks (bumper/med. ball)
60 sec. plank
Metcon (No Measure)
Odd Object Work
Sand bag carry/hold