Tuesday 5-22-18
Warm Up:
2 rounds
1 min HS Hold
50 ft lunge, lunge, squat
10 Back extensions
Skill: OH Stability work
5 rounds
OH Barbell w/KB walk
20 GHD Sit ups
Workout:
8 Rope Climbs
40 T2B
4 Rope Climbs
20 T2B
Thursday 5-24-18
Warm up:
500m row
2 rounds
10 hang to active
10 Ring Rows
10 Ring Dips
Skill: Ring MU’s
MU contraption
MU attempts
EMOM 10 min
2-3 MU (jumping or contraption)
Workout:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (35 lbs)
24 V-Ups
CrossFit Havoc 