Friday - CrossFit

Three Ways to Change Your Workouts To Get Stronger

Coaches Warm up

Strength BEnch Press 3-3-3-3

Burpee Kalsu. 100 burpees But every minute you have to do 10 burpees. Rx+ is a vest.



hahahahah Gotcha! but your still doing burpees :)

3 rounds
30 Back Squat 135/95
20 Burpees
5 Ring Muscle ups

RX+ 10 Muscle up


-Back Squats - Unbroken First round, yes your legs will burn

-Burpees - go faster

- Ring Muscle Ups - 
Scale amount 1 to 4 per round , no more than 2 sets per round - don't be waiting at the ring more than 90 seconds, If you fail one rest 60 seconds and try again

jumping Muscle ups can also be done


10 C2b/Pull ups/Ring Rows
10 Ring Dips/ Box Dips

Always make sure there is a good flow to the workout

Dan Shrum