CrossFit – Mon, Mar 18
Metcon Warm up
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
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