Thursday - CrossFit

 Try to beat her

Try to beat her

WARM-UP/MOBILITY:
Ankle on blocks
Elevated Pigeon
Medial Glute/Hip Mash
Double YTU ball Serratus Smash
Double YTU ball T-Spine Smash

Wrist Warmup
Calf Raises 3 x 30

3 min AMRAP
10 Depression Retractions on Bars
10 Bear Crawl Pushups
10 Tuck ins

5 min double under practice ==> count reps in last minute

EPIC CompWOD Chipper - 25:00min cap - for time
50ft. Handstand Walk / 1 conan
7 Muscle Ups / 7 Ring Dips
20 Pull-ups / 20 Ring Rows
20 Handstand Push-ups / On Box
20 Toes-to-bar / Knees to chest
20 Pistols / Air squats
20 Box-overs / Step overs 20/24
20 Dumbbell Snatch 35/50
20 Box-overs 20/24
20 Pistols / Air Squats
20 Toes-to-bar / Knees to chest
20 Handstand Pushups / On Box
20 Pull-ups / Ring Rows
7 Muscle Ups / 7 Ring Dips
50ft Handstand Walk / 1 conan

Crossfit Bytown