Thursday - CrossFit
TBT Karine MU @ Firebreather 2014
Mobility
Foam Roller Thoracic/ Lats
30 Shoulder Passes
20 Sit Up to Pikes
Hold Side Split each leg 2 minutes
5min DU Warm up
30sec on / 30sec off
MU Progression and Skill Work (No Measure)
Group A+B
Stations A (Strength)
4x10 Ring Rows
(elevate feet to increase difficulty)
4x10 Banded Pull Downs
7x5 Ring Dips
Group B+C
Station B (Beat Swing)
** Beat Swings on ether rings or bar
set of 5
Station C (Extension)
Practice Hip extension with feet on box driving the hip to the sky
Station D (Transitions)
Using a Band perform 5 transitions, after 5 successful transition with a band move on to a lighter band.
Metcon (AMRAP - Rounds and Reps)
10min Amrap
30 Feet HS walk (counts as 15 reps)
15 V-up
15 Box Jumps
**3 Conan Walks to Scale hs walk