CrossFit
EMOM 10
– 1:00 Moderate Cal Bike (labored conversation pace)
– 3-6 Bar Muscle Ups**
30 Mins for quality; conversation pace; engine building
150m Row
100Ft 2 DB OH Carry 50/35
300m Row
100Ft BW only Walking Lunges
600m Row
5 Strict Pull Ups
10 Hand Release Push Ups
Purpose and Desired stimulus:
– specific pacing protocols
– EN2 Mixed modal work
– progression for Friday
– Push Pull upper strength/endurance
– gynastics skill work
– progressive scaling for gymnastics
MFit
Warm up: 2 Rounds
1 min row
8 Plate Jefferson curl
8 Step ups e
8 KB swings
3 Rounds:
A1. BB Rack pull x6-8
rest 0:30
A2. DB Curtsy Lunge x8-10e
rest 1 min
Conditioning: EMOM 16
10/8 cal row
10 Box jumps
8 DB burpee deadlifts
rest