Tuesday October 18th:
- Warm Up:
2 Rounds
10 Burpee Pull Ups
10 Perfect Push Ups
30 Hollow Rocks
#0 Superman Rocks
- Skill/Strength
Rope Climb Technique Overview
3x:30 Hanging L-Sit hold
then:
Every 2 minutes for 12 min
1-3 Rope Climbs
- Workout
AMRAP 12 Min
6 Rope Pull Ups
6 Strict Press
6 Burpees
Thursday October 20th:
- Warm Up:
3 rounds
5 Pull Ups – Butterfly if you got them
:30 Ring Hold – L-sit if you can
- Skill/Strength
Practice Butterfly Technique
5×3 Butterfly attempts – Link them OR 3×3 Pull Up Negatives
5xME static pull up hold – concentrate on elbows back
5×1 Ring MU Negatives
- Workout
5-4-3-2-1
Rope Climbs
Ring Dips
CrossFit Havoc 