CrossFit

EMOM 8

– 50ft HSW

– 6-12 C2B

8 Min AMRAP

6 SHSPU

12/9 Cal Bike

8 Deadlift 225/255

Purpose and Desired stimulus:

– gymnastics work

– open prep

– deadlift HSPU combo

Scaling options:

– Scale weight and reps to ensure proper tech and sustained endurance

– progressive gymn. scales

– Break HSPU accordingly so failure is prevented

MFIT

Mobility:

Couch Stretch

1 min per leg x 2

90/90 Hip Switch

10 reps per leg x 2

Activation

Glute Bridges + Tuck Jumps

10 reps each x 2

DB Strict Press 10 Reps x 2

FBB:

3 Rounds

A1. DB Thrusters  :30 AMRAP; rest :30

A2. Hanging Knee Raises :30 AMRAP; rest :30

Conditioning:

15 MIN AMRAP

5 Burpees

10 Renegade Rows

15 Cal Row