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