CrossFit – Fri, Jul 5
Metcon Warm up
Liberty Bell (2 Rounds for reps)
“Strict JT”
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 mins-
“Pulling JT”
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
*45 yard DB Farmers Carry after each set (2×50/35)
Time Cap Each Set 15 mins
2 Sets
:30 Ski
:15 Handstand Hold
3 Slow Tempo Negative Ring Dips
3 Hand Release Push Ups
3 Slow Tempo Pull Ups
3 Slow Tempo Bent Over DB Rows
:30 Farmer Carry Hold
-then-
Workout Prep
1 Set at Workout pace
2 Strict Handstand Push Ups
2 Strict Ring Dips
2 Strict Push Ups
2 Strict Pull Ups
2 Feet Elevated Ring Rows
5 Yard DumbBell Farmers Carry