CrossFit / CrossFit Express

Strength/Skill: Bar Muscle Up Progression

Scaled:
5x3 pull up negatives (3sec down, lat engaged)
5x5 weighted box tricep dips (plate on thighs)

Rx:
Work on your first BMU or try to string them together

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Conditioning: 10 Rounds with a Partner (TC: 22')
20/25 Calorie Row
20 Kettlebell Swings
10 Toes to Bar
*Alternate Movements*

Scaled: 8/12kg - knees to elbows
Rx: 16/24kg

Bootcamp

Pistols

3x 6L/6R
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In Teams of 2
3RFT

100 DU (200 SU)
40 Knee raises
30 Box jumps
60 Syncronize Mountain Climbers

*Athletes can work at the same time, but both have to finish the movement to get to the next.

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Weightlifting -> check Tuesday's WOD

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