Conditioning
For time:
Row, 1000 m
50 Push Press, 30/20 kg
50 Goblet Squats, 24/16 kg
30 Handstand Push-ups
30 Alternating Pistols
10 Bar Muscle up
Cap time 28 min.
Progression
Kipping Ring dips / Kipping dips
The First #1 Crossfitter Box in Semarang
For time:
Row, 1000 m
50 Push Press, 30/20 kg
50 Goblet Squats, 24/16 kg
30 Handstand Push-ups
30 Alternating Pistols
10 Bar Muscle up
Cap time 28 min.
Progression
Kipping Ring dips / Kipping dips