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CrossFit 3/13/2018

12
Mar

CrossFit 3/13/2018

Warm Up

Mobility – Shoulders

3 min Double Under Practice

then 2 sets:
5 cossack squats per side
5 single arm ring row per side
5 single leg glute bridges
5 broad jumps
10 wall ball

WOD

50/40 Cal Bike Sprint

2 min rest

Then 5 rounds
16 heavy russian kettlebell swing
8 goblet lunge (4 ea leg)
8 burpees

Health: 5 each 45/25 – bodyweight lunge
Athletic: 55/35
Performance: 70/55

Muscle Up Work

Perfect Ring Swings – 3×8
Low, Medium, High Amplitude
Put a towel between your toes. Focus on beautiful swings.
Work on false grip.

Ring Pulling – 3×8

Health – Tabletop Ring Row
Athletic – Strict Ring Pull Ups
Performance – Strict Chest to Rings

Hollow Rock / Arch Holds

20 sec on/10 Sec off
4 Rounds Each