Tuesday – 3-6-18
Warm up: 2 rounds
5 ring pull up negatives
5 ring dips
GHD shoulder stretch
Skill: Ring MU’s
1 x 10 – Pull up to sternum on rings
1x 10 ring transitions
1x 5 big kips
supported Ring MU’s
Workout:
3 rounds
10 – HSPU’s
10 – L-Pull Ups
10 – Ring Dips
Thursday – 3-8-18
Warm up: 2 rounds
1 min HS hold
15 GHD sit ups to parallel
15 slow back extensions
Skill: HSPU’s
OH KB Hold for 2 min
then…
EMOM 6 min
6-8 HSPU’s
Workout:
5 rounds
50′ Left arm Overhead KB Carry
10 HSPU
50′ Right Arm Overhead KB Carry
10 Strict Pull UP
CrossFit Havoc 