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:
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 if butterfly pull-ups are just totally out of your depth.
***Of course have people practice double unders between sets for @ least a minute
AND/OR
5 Rounds
6/6 Single Arm Ring Row (6 Right/ 6 Left)
8 Supinated Bent Over Barbell Rows @ 3032 (3s Up - 0s Pause - 3s Down - 2s Pause at the bottom)
10 DB Hammercurls each arm
WOD:
14:00 AMRAP
650m Row
25 Sit-Ups
16 Box Jump Overs 24/20"
COMP = GHDs
SWEATFEST
AMRAP 20:00
10 Cal Row/7 Cal Bike
20m Bear Crawl
30 Skater Steps
40m Farmer Carry
50 Flutter Kicks
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
