CrossFit – Mon, Mar 18

Metcon Warm up

Hip Halo

Movement Prep

2:00 Jog

-into-

10 Ring kip to swing

5 Tempo Ring dips

5 Negative Handstand push ups

15 Air Squats

5 Lateral Box Step Ups

-Then-

2 Ring Muscle Ups

4 Shuttle Runs (50′)

2 Strict Handstand Pushups

2 Pistols

Silly Rabbit, Trix are for Kids (Time)

4 Rounds

9 Ring Muscle Ups (sub Bar)

12 Shuttle Runes (50′)

15 Strict Handstand Pushups

18 Pistols

Time Cap 17 Mins

Pump (Checkmark)

4 Rounds

10 Barbell Bench Press @ Moderate

10 Incline DB Bench 1:1:2

12 Flat Bench DB Chest Fly

10 Double DB Skull Crushers

rest 3 Mins b/t rounds

1:1:2= Left Arm, Right Arm, Both Arms

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