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  • CrossFit AMRAP

Thursday, February 18th

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

3 Chin Over Vertical Plane Holds @ 3034

6 Bench Press @ Moderate Weight

9 Kipping Pull Ups


3034 =

3s Down

0s Pause

3s Up

4s Hold at the top




WOD:

4 Rounds Not For Time:

500m Row

10m DB on Shoulder Walking Lunge (R) 50/35#

6/6 Single Arm DB Thruster 50/35# (6 Right)(6 Left)

10m DB on Shoulder Walking Lunge (L) 50/35#

***No scores taken today

SWEATFEST

AMRAP in 20:00


Row 300m/Bike 12 Cals

40 DU/SU

30 Sit-Ups

20 Push-Ups

15 Sumo Deadlift High Pulls w/KB

10 Burpees

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


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