Tuesday, April 16, 2019

15
Apr

Tuesday, April 16, 2019

CROSSFIT

Skill

Muscle Up Transition Technique

Strength – Murph Prep

6 sets – Every 3 Min – Alt. Movements

Pull-Ups – Max Effort
-Assist 3rd Set When Needed-

Push-Ups – Max Effort

WOD

6 Rounds – 3 Min/Round

Part 1 – (1 Round)

500m Row

Part 2 – (1 Round)

2 Rounds
15 Russian Kettlebell Swings
5 Muscle-Ups

L1: 600m, 70/50, Ring MU
L2: 500m, 50/35, Ring or Bar MU
L3: 500m, 44/25, 7 C2B
L4: 400m, 35/20, 10 Jumping C2B

BOOTCAMP

Skill

Review Core Movements

WOD

Part 1 – Fast Eddie’s ish – 15 Min Cap

15 Sit-Ups
100 Flutter Kicks
15 Sit-Ups
15 Leg Raises
15 Sit-Ups
100 Hello Dolly’s
15 Sit-Ups
15 Crunches
15 Sit-Ups
100 Russian Twists (w/ abmat)
15 Sit-ups
100 Bicycles

-5 Min Rest-

15 Min AMRAP

10 Tire Flips
10 Medball Clean
100m Farmer Carry

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