Boulder CrossFit – CrossFit

“Tai Lung” (No Measure)

16:00 EMOM

minute 1: 50ft (15m) Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 15 GHD Sit-Ups

minute 3: 20 Wall Balls

minute 4: Rest

Kettlebells: 53/35lb, 35/26lb

Dumbbells 50/35lb, 30/20lb

Wall Ball: 20/14lb, 10/9ft

Stimulus: Lower Body Muscular Endurance and Stamina

RPE: 7/10

Primary Objective: Complete each movement within 45 seconds on each working set

Secondary Objective: Keep overall RPE and effort to under 7/10 today.

“In Class Finisher” (No Measure)

For Quality:

5 Sets:

20-:30 Flutter Kicks

:30-:45 Superman Angels with Shoulder Rotations