CrossFit – Mon, Mar 24
Warm Up
Nigel Uno (Time)
3 Rounds
3 Bar Muscle Ups
8 Burpee Box Jump Overs (24/20)
-rest 2 minutes-
2 Rounds
6 Bar Muscle Ups
12 Burpee Box Jump Overs (24/20)
-rest 2 minutes-
1 Round
12 Bar Muscle Ups
18 Burpee Box Jump Overs (24/20)
Time Cap Each Workout 6 mins
Barbell Prep
Burgener Warm Up (Snatch)
High Hang Power Snatch (Weight)
5 Sets
3 High Hang Power Snatch @6-7/10 RPE + 5 Jump and Shrug w Empty Barbell
Mobility
Crossover Symmetry
Banded 7
Hip Halo
Warm Up
1:00 Row or Ski
5 No Jump. Burpee
10 Hanging Scap Retraction
5 Kip to Swing
5 Box Jump
-then-
warm up to workout weights
1 Set
2 Burpee Box Jump Overs
2 Bar Muscle Ups
2 Burpee Box Jump Overs
2 Bar Muscle Ups
2 Burpee Box Jump Overs