CFT 01072020

 

How did your strict bar muscle ups go? Did you struggle as much as Shawna did? These are HARD to do for sure! 

Warm-Up:
10 Min on Cardio
Stretch Shoulders, hips

Gymnastics Warm up:
2 rounds:
25 ft seal walk
10 toes to bar (Open up on the arch) (Stay tight)

2 rounds:
Jumping ring muscle up + 2 dips x 3

Kipping ball throw x 5
*Put 4 ball wall ball in between feet, kip, and try to throw it as far as possible with
feet. Go up in weight if it goes too far.

2 rounds:
Break a brick wall with your head drills x 5

Gymnastics:
2 rounds:
Aggressive kip muscle ups x Max Unbroken
*Arch hard and "throw" the imaginary ball before you pull

Crossfit:
AMRAP: 14 min
2 rounds:
10 DB squat snatch (35)
50ft OH walking lunge (Right arm) (round 2 left arm)
20 Handstand push ups
2 rounds:
10 DB squat snatch
50ft OH walking lunge (Right arm) (round 2 left arm)
20 DB step ups (1 DB, 20 total)

*When you finish the 2nd round of the 2nd part, go back to the first one.


Leave a comment

x