Thursday, 3.1.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm

NO 6:30PM Class Today (Come watch the Open workout 18.2 Announcement @ 7:00pm)

*We will have a reduced schedule on Spring Break (March 12-16th) No Noon or 6:30pm classes*

Warm up:

400m Run

Dynamic Warm up

Mobility:

Overhead

Shoulder/Lat

SKILL:

Muscle Up Progressions

9 Min Alt EMOM

1. Kip Swings + Hip Pull      (Sx: Kip Swings)
2. Kipping MU Turn Overs
3. 5 Dip Negatives                  (Sx: Kipping Dip)

*5 min Muscle Up Practice         (Sx: Banded MU, Jumping MU)

WOD:

25-20-15-10-5

2x Double Unders   (50-40-30-20-10) 

Russian KB Swings – heavy

Sit Ups

Accessory:

3×5 ea. arm Wind Mills