CrossFit – Fri, May 5


8 minutes moving through:
250m Row OR Ski (moderate)
10 Hanging Scap Retractions
5 Kip to Swing
5 Inchworm w/Push Up
5 Front Squat
5 Push Press
5 Thrusters
*All done with empty barbell.

Warm Up to Thruster weight with 3 Chest to Bar Pull up after each set.

1 Set (at workout pace)
3 Chest to Bar Pull Ups
3 Bar Facing Burpee
3 Thrusters (at workout weight)

BackStreet (Time)

2 sets
25 Chest to Bar Pull Ups
25 Bar Facing Burpee
25 Thrusters (95/65)
-rest 5 minutes b/t sets-

Get Up (Time)

3 Sets
5 Turkish Get Up (each arm)
:45 Double Kettlebell Overhead Flutter Kicks
50ft Sled Push Sprint OR :20 Row or Bike Sprint