Monday - Crossfit
DU + WB
20 DU or 40singles
10 WB 20/14
-5 sets: 10-12 scapula ring rows
-5 Sets 10 Ring Rows
*elevate feet to increase difficulty
-Transition 5x per band to move up
-Ring Row + Kip on Box, Sets of 5
-Ring Row + Kip on Box
-Transition Beat swing on rings
**** Perform MU no set number
8min EMOM Pull ups (No Measure)
8min EMOM Pull ups
Group A 2-5 Negatives
Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pullup bar (with your chin just above it).
Then get off the stool and descend slowly until your hands are straight.
Group B 2-5 Strict Pull up
Group C 2-5 Strict C2B
Group A. If unable to perform negative pull ups, you will perform negative ring rows 5sec down 1 second up.
Group B and C
Week 2 perform same number of reps as last week, add 5-10 lbs for a weighted pull up.
10 OHS 115/75
rx+ strict hspu
Optional - Accessory
3 sets: Single arm DB Row 10-12 reps per arm