Tuesday – 4-17-18
Warm up: 2 rounds
10 GHD Sit Ups slow
10 Back Ext.
run 200m
Skill: Ring MUs
Low Ring Transitions
MU Contraption – weighted if you can
EMOM 10 min
2 Jumping MUs
Workout: AMRAP 12 min
6 Parallete pass throughs
8 T2B
10 Alt OH lunges @ 35#KB’s
Thursday – 4-19-18
Warm up: 2 rounds
ME Pull up hold
15 slow s-back extensions
row 2oom
Skill: Rope Climbs
Try Hanging hollow/superman drill
Every 90 sec for 8 rounds
2 rope climbs
Workout: 9 rounds
5 HSPU’s
15 Air Squats
5 Pull Ups
After rounds 3, 6 and 9 run 400m
CrossFit Havoc 