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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