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CROSSFIT

WARM UP

3x

10 Scapular pull ups

30'' Dead hang

30'' Straight plank hold


STRENGTH

A.

Every 30'' for 3' (3 sets) of:

Station 1: 10-15 Incline Push-Ups on 30″ Box or less

Station 2: 8 Hand Plank Shoulder Circles (4 reps each direction)

Followed by. . .

Every 30'' for 3' (3 sets) of:

Station 1: 20 straight Plank Shoulder Taps

Station 2: 5 Push-Up Negative @ 3sec⬇️

B.

EMOM 4' of:

Station 1: 20 Mini Pull-Ups

Station 2: 4-5Pull-Up Negatives @ 4sec⬇️

Followed by. . .

EMOM 3' (3 sets) of:

10 Seated Pull-Ups

Rest 3-5' then attempt strict pull ups in 1'


WOD

Cash in:

100 SU

21-15-9

-Deadlift

9-6-3

-Wall walks

Cash out:

75 v-ups

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