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Blog Thursday, 11.2.2017

Blog

Thursday, 11.2.2017

  • by rbwrv
  • November 2, 2017

Thursday, 11.2.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, 4:00pm, 5:30pm, 6:30pm

Warm up:

400m Run

Dynamic Warm up

Mobility:

Overhead

Hips

Ankles

Skill:

Muscle Up progressions

12min EMOM

A) 6 Weighted Pull up (Ring Row)

B) 6 Weighted Ring dip (Ring Dip/feet on floor)

C) :20 Chin Over Bar Hold ( Hang hold)

WOD: 

3 Rounds

5 Minute Running Clock

-400m Run

then AMRAP remaining time of

-16 Split Jumps

-8 Sit ups

(2 minute rest between rounds)

Accessory: 

Overhead plate hold

-3 minutes total

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