CrossFit – Thu, Feb 19
General Warm-up
Skill (10min) (AMRAP – Reps)
Option 1:
Every 2:00 for 10:00
4+ Muscle Ups
Option 2:
EMOM 10:00
1 Set of Muscle Ups (high or low rings)
Strength Building:
EMOM 10 minutes,
Alternating movements:
- 10 Banded Strict Pull Ups
- :20-30 Handstand Hold
Score: total reps in 10 min
3 Rounds for time (Time)
8 Burpee Pull ups
24 Dumbbell Snatches 50/35lbs
Feel: Gas
Pacing: Reach
Target Score: Sub 8 minutes
Firebreather: Sub 5 minutes
Skill (6 Rounds for reps)
6 Sets
1 Smooth set of Toes to Bar
Rest 2:00
200m jog
2 Sets: 8 Ring Rows & 5 Push Ups
200m Jog
2 Sets: 6 Kip Swings & 4 Burpees
200m Jog
2 Sets: 4 Burpee Pull Ups & 8 DB Snatches