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.
17:00 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 does not align with your goals or where you are at along your fitness journey then perform...
4 Rounds
8 Supinated Grip Bent Rows
:20second Supinated Passive Hang
ME Ring Row Holds
***This can be performed by anybody in class for general strength and push/pull capacity
WOD:
13min AMRAP
30 DB Box Step Ups 24/20" 50/35# DB
15 Pull Ups
COMP does C2B
SWEATFEST
AMRAP in 20:00
10 DB Push Press
20 Air Squats
10 DB Power Snatches
20 Walking Lunges
*After each round, complete a 60m Farmer Carry
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
