CrossFit – Tue, Aug 20
Warm Up
Deadlift (1 x 10 Starting at 65% Building to a Heavy Single)
10 Minute EMOM
Metcon Warm Up
7 Minutes
1:00 Ski or Row
15 AbMat Sit Ups
10-15 Shrugs in Handstand
15 Plank
Workout Prep
1 Set
4 GHD Sit Ups
2 Strict Handstand Pushups
MIchael Schumacher (Time)
5 Rounds
20 GHD Sit Ups
10 Strict Handstand Push Ups (or 7 Wall Facing Handstand Push Ups
*Repeat from October 15, 2022 & August 12, 2023
Time Cap 12 Mins
Gymnastics (AMRAP – Reps)
Accumulate 100% of your Day 1 Max effort Ring Muscle Up
*At the Top of each min complete 6 Burpees
** being w Burpees
Hip Halo
Barbell Prep
2 rounds
10 Banded Good Mornings
10 Single Arm KB Deadlift (R/L)
10 Russian Baby Makers