CrossFit – Thu, Jun 27

Warm Up

Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement

Movement Prep/Activation
10:00 AMRAP
1:00 Echo Bike (moderate)
10 Ring Kip to Swing
5 Strict Ring Dip (done at tempo pace)
:30 Farmer Carry Hold (moderate)

Workout Prep
1 Set (at workout pace)
4/2 Calorie Echo Bike
2 Ring Muscle Ups
20ft Farmers Carry Walking Lunge (at workout weight)

Adventure is Out There! (Time)

Partner Split Evenly!

40/32 Calorie Echo Bike
20 Ring Muscle Ups
150ft Farmers Carry Walking Lunge (2×70/50)

Arms & Core

4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 1 minute b/t rounds-

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