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Thursday, April 1st

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT

SKILL OF THE MONTH - Bar Muscle Up (BMU) Practice


Yo Yo - We back in action with the BMUs.

-Let's see some wins this month once again learning skills

BMUs - If you got them then work on stringing them together, pushing out at the top and WITHOUT SITTING ON THE BAR, going directly into the next one. Strong shapes throughout.

17mins to practice

BMUs - If you do not have them, then work on

Banded BMUs

Jumping BMUs

Seated BMU Hip Pop Drill

Kipping C2B/Pull-Ups

Mounting BMU Drill/Dynamic Hip To Bar Drill

Kip Swings

Hollow Rocks on Ground

***Between sets we are always practicing, always refining the double under.

If BMU is not in your favor...

4 Rounds

8/8 Renegade Rows

16 DB Push-Ups

***This can be performed by anybody in class for general strength and push/pull capacity

For Time

2 Rounds

20 Power Snatch 135/95#

1000m Row


***14min time cap

SWEATFEST

:45/:15 x 4 Rounds

Air Squats

Box Jumps

Sit-Ups

DB Deadlift

Box/Bench Dips

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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