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Thursday, January 7th

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

Ring Muscle Ups - Skill Development

18mins


Ring Muscle Up Drills


and


4 Rounds

10 Ring Dips @ 21x2

10 Chin Ups @ 21x1

Between sets: Practice Double Unders for 1:00


***If you have RMUs still do drills to refine the movement.


***The goal of every Thursday is to step outside of your comfort zone. January is all RMUs.


WOD:

9:00 AMRAP

7 Hang Power Snatch 75/55#

7 Box Jumps 24/20"

7 T2B


RECOVERY:

15:00 of

-Foam roll, stretch, this is mandatory.

Couch Stretch

SL Hamstring MOB

Bottom of Squat Hold

Deep Lat Stretching

Low Back Smash

Foam Roll

-IT Band

-Lats

-CALVES!!!!

SWEATFEST

EMOM for 24:00

Minute 1: Row/Bike/Sprints

Minute 2: Walking Lunges

Minute 3: Jump Rope

Minute 4: DB Snatches

Minute 5: Burpees

Minute 6: Rest

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


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