Monday May 1st:
Warm Up:
2 rounds
10 Ring kips
10 ring rows
10 ring dips
Skill:
Ring MU
EMOM 12 min
1-2 Ring MUs (with bands)
Workout:
5 Rounds
2min AMRAP
5 C2B
20 Double Unders
All Week Homework:
60 Hollow Rocks
5×5 Ring Strict Pull Ups – try to pull to sternum
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
8×2 – Strict HSPU
10×3 wall walks
10 min work on HS walking
Wednesday May 3rd:
Warm Up:
2 rounds
30 Hollow Rocks
15 Pull Ups
Skill: Pull Ups
Bring Sally Up – Pull Up holds
Workout:
5 rounds
15 GHD Sit Ups
12 Pistols
9 T2B
CrossFit Havoc 