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  • CrossFit AMRAP

Thursday, February 11th

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:

Pull Up & Butterfly Pull Up Development

In 18:00



A. Circles on a box.

B. Circles on a box with 1 leg.

C. Small Circles without a box.

D. 1 Butterfly at a time.

E. 1+ Butterfly at a time.


Athletes may practice kipping pull-ups or kipping C2B.

***Practice Double Unders between sets for 1:00


AND/OR

4 Rounds

:15-:30s Ring Dip Holds

8 Kip Swings

:60 second Planks

8 Kipping Pull Ups




WOD:

17:00 AMRAP

12 Box Jumps 24/20"

9 Shoulder -2- OH 135/95#

6 Deadlifts 135/95#

SWEATFEST

TABATAS

8Rounds

:20 on/:10 off

Ring Dips (Modified with bands or on a box or bench)

Rowing

Overhead Lunges with a plate

Planks

KBS

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


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