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  • CrossFit AMRAP

Thursday, April 22nd

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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