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 Ups
17:00
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 you do not care about the BMU then perform
4 Rounds
8/8 Single Arm Ring Rows
8/8 Single Arm DB Glute Bridge Press
:30 seconds Flutter Kicks
***This can be performed by anybody in class for general strength and push/pull capacity
WOD:
For Time
4 Rounds
4 Wall Walks
10m Plate OH Walking Lunge 45/35# plate
12 Burpee To Plate
10m Plate OH Walking Lunge 45/35# plate
SWEATFEST
AMRAP in 20:00
10 Burpee Box Jump Overs
15 Air Squats
10 Ring Rows
15 Sit-Ups
10 Cal Row/100m Run/7 Cal Bike
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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