Tuesday 7-10-18
Warm Up: 2 rounds
10 Plank up downs
:30 HS Hold
10 GHD Sit ups to Parallel
Skill: HSPU’s
2 min OH KB Hold
rest 1 min
EMOM 8 Min
8 HSPU’s
Workout:
AMRAP 20 min
Run 200m
10 Pull Ups
10 Push Ups
20 Air squats
Thursday 7-12-18
Warm Up: 2 rounds
10 kips
10 pvc rig drill
GHD shoulder stretch
Skill: Bar MUs
Technique work
EMOM 10 min
2 Bar MU’s
Workout:
AMRAP 16 min
2 Ring MU’s
4 Pistols
6 Cals on Assault Bike
8 Ring Push Ups
2 Broad Jumps
2 Rope Climbs
1 Heavy Clean
CrossFit Havoc 