Monday 6-26-17
Warm Up:
3 rounds
ME pull up hold
:30 GHD sit up parallel hold
5 burpees
then banded shoulder stretch
Skill:
Butterfly Pull Ups
Low Bar form practice
Then…
Every 30 sec for 6 min
3 butterfly pull ups
Workout:
AMRAP 15 min
3 Bar MUs
6 HSPUs
6 Burpee Box Jumps
3 Roll to candlesticks
All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
5×5 Neg Pull Ups
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking
Wednesday 6-28-17
Warm Up:
2 rounds
10 Ring Rows
10 ring dips
then…
banded shoulder stretch
Skill: Ring MUs
Kipping practice – 5 min
MU attempt fun
EMOM 10 min
2-3 banded ring muscle ups
Couch stretch
Hamstring floss stretch
Ankle stretch
Workout:
Death by:
1 leg burpees (alternating)
T2B
CrossFit Havoc 