CrossFit – Mon, Jan 13
New Members: $69 1st Month Intro offer, tell your friends!!
$25 credit to your membership for every unlimited membership you refer
$25 credit to your membership for every unlimited membership you refer
Warm Up
Tarzan (Time)
5 Sets:
20 Cal Row or Ski
15 Overhead Squats (95/65)
5 Ring Muscle ups
-rest 1:1 b/t sets-
Time Cap Each Set 3:30
Deadlift (5 Sets (1 set every minute)
7 Deadlift @6.5-7 RPE
-Directly Into-
4 Sets (every minute)
5 Deadlift @ 7.5-8 RPE)
7 Deadlift @6.5-7 RPE
-Directly Into-
4 Sets (every minute)
5 Deadlift @ 7.5-8 RPE)
Cool Down
1 MInute Wrist Mobilization
Mobility:
Crossover Symmetry
Banded 7’s
Hip Halo
Warm Up
:30 Row or Ski
5 Snatch Balance (Empty BB)
10 Ring Kip to Swing
5 Banded Strict Ring Dip
-then-
Warmup to workout weight w/1 Muscle Up
Prep:
1 Set at pace
3 Cal Row or Ski
2 Overhead Squat
1 Ring Muscle Up