CrossFit – Fri, Dec 8
Warm Up
De-Calf (Time)
For Time:
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
Time Cap 12 Minutes
For Time:
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
Time Cap 12 Minutes
1.) Banded 7s – perform 7 reps of each movement
2.) Movement Prep/Activation and Increasing Heart Rate
2 Sets
:45 Run
:45 Bike
5 Inch Worms
15 Air Squats
10 Hanging Scap Retractions
5 Kip to Swing
2 Strict Pull Ups
-Then-
Perform 2-3 Pull Ups
Chest to bar and Bar Muscle Ups
3.) Workout Prep
1 Set (at workout pace):
4 Wall Balls (at workout weight)
3 Pull Ups
3 Wall Balls
2 Chest to bar Pull Ups
2 Wall Balls
1 Bar Muscle Ups