CrossFit

Warm Up

Gymnastics – Apparatus

 

Strength

Weighted Pullups
3-3-3
Weighted Ring Dips
5-5-5
Then choose:
A) 10 muscle ups with perfect form
B) 20 Jumping Muscle Ups
C) 6 min practice on muscle up transitions or progressions (trainer or athlete choice)

 

WOD

EMOM 9 Min
3 Snatches (70%) 1RM
Max Situps

Intensity

Warm Up

3 Rounds
5 Dive Bomber Pushups
10 Shoulder Taps
10 One Legged V-Ups
150 M Run

 

WOD 1

3 Rounds, 1 min at each station
Burpee Box Jump (30/24)
KB deadlift
Toes to Bar
Pushups
Rest

 

WOD 2

For Time

50 V-ups
Every break
run 75 M

50 Burpees
every break
10 sec L-Hang or Hollow hang from bar