Monday - CrossFit

MU Warm up
Mobility
PVC pass throughs
Shoulder Flexion
Shoulder Extension

Warm up Plate
90/90
Inverted 45's
Bent Over rear Delt Fly
Pull and Press

Skill - Beat Swing (No Measure)

Skill - Beat swing
Beat swing 4x5
A-  bar
B - bar or rings**
C - rings w **option hips to rings
D - hips to rings  (goal is to perfect kip)
E -  hips to rings (goal is to perfect kip)

** if swing is approved by coach

Emom Skill MU  A - 14min (No Measure)

Emom
Every 2 min for 14 min


A / B - 6 false grip rings rows into transition with
1- support holds 3x5 seconds hold
2 - 3 dips
3 - 3 dips with 5 seconds hold at top

C - 3  Jump transition + 1 dip + negative

D - Mu + ring dip with 5 second support hold  x3 then negative

E -  Mu +  ring dip with 5 second support hold  x3 then negative + Mu

***ALL DIPS ARE TURNED OUT ***
*** If fail due to fatigue take the next round off

Run HS Walk Squats (AMRAP - Rounds and Reps)

14min Amrap
200m Run
25 Feet Hs Walk
25 Air Squats

**Scale
2  Cone Heads on Box
20 Shoulder Taps on Wall

Dan Shrum