Tuesday - CrossFit

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Shoulder Mash Block+Ball
Banded Lat Distraction

KB RUN Warm up

2 Rounds
15KB Swings 24/16
200m Run

10Min EMOM MU (AMRAP - Reps)

10min EMOM
1-3 MU

*Note attempts
if a MU is missed take the minute as a rest

Group C

MU strength Progression EMOM (AMRAP - Reps)

10min EMOM

Group B
EVEN  3-5 Strict Pull ups
ODD    3-5 Strict Ring Dips

Group A
EVEN 5 Ring Rows + 1-2 Negative Pull ups
ODD 6-8 Box Dips

Group A.B

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
200m RUN
30 Feet/ HS walk
15 Back Squats 135/95

*Scale Hs Walk with Bear Crawl

Optional - Accessory

If Time permits before WOD or after class
3x3 Pause Front Squat @75%

Dan Shrum