CrossFit Twenty Pound Hammer – CrossFit


A: Metcon (AMRAP – Rounds)

3-4 RFQ (Rounds For Quality):

6-8 slider ab rollouts

50 ft. inchworm sliders

50 ft. plank walk

Resting as needed.

B: Metcon (AMRAP – Reps)

Double under practice x 10-15 minutes

Beginner: slow – fast – tempo jumps – DU attempts x 5-10 reps each

Intermediate: 30 sec. attempts + 30 sec. rest x 10 sets

Advanced: accumulate 150-200 reps in sets of no more than 30. Practice speeding up, slowing down, staying as relaxed as possible, perfecting technique

C: Annie (Time)


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