Tuesday – 5-1-18
Warm up: 2 rounds
10 Kipping box drill
10 GHD Sit Ups slow
10 Back Ext.
run 300m
Skill: Butterfly Pull Ups
Box Butterfly Drill
EMOM 10 min
7 Butterfly Pull Ups
Workout:
10 HSPUs
20 Pull Ups
10 HSPUs
30 T2B
10 HSPUs
40 pistols
10 HSPUs
50 OH Walking Lunge @ 35# DBs
10 HSPUs
60 Double Unders
Thursday – 5-3-18
Warm up: 2 rounds
1 min HS hold
15 slow s-back extensions
row 3oom
Skill: HS walks
EMOM 16 min
even: 10 side wall walks
odd: 10-20 ft HS walk
Workout:
3 Rounds
20 OHS @ 73#
400 m Run
20 double squat WBs
CrossFit Havoc 