CrossFit – Fri, Jul 5

Metcon Warm up

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

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

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