| a) WARM UP:
29 BURPEES!! Happy Bday Jamie!
3 Rounds:
- 3 Ring Rows
- 6 Slow mountain climbers
- 9 Slow Air Squats
- 12 Sit-Ups
Into, 1 round of:
- 3 Box Jump Up/Step-Downs
- 3 Kipping Pull Ups
- 3 Slow Burpee Box Jump Overs
- 3 C2B Pull-Ups
- 3 Faster Burpee Box Jump Overs
- 1-2 Bar Muscle-Ups or 1-2 additional CTB Pull-Ups
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| b) WOD 1:
For time:
- 21 Burpee Box Jump Overs (24/20)
- 9 Bar Muscle Ups
- 15 Burpee Box Jump Overs (24/20)
- 7 Bar Muscle Ups
- 9 Burpee Box Jump Overs (24/20)
- 5 Bar Muscle Ups
Time cap: 10 mins max
** scale: jumping bar muscle ups (video: https://www.youtube.com/watch?v=Koq1w6OB7cg or C2B or chin over bar pull ups) |
| c) WOD 2:
18 min AMRAP:
- 12/9 Calorie Assault Bike (rower: 15/12 cals, airdyne: 18/15 cals)
- 15 Wall balls (20/14)
- 12 Alternating Dumbbell Snatches (50/35)
- 9 Toes to Bar
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| d) ACCESSORY WORK:
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e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
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CrossFit and Personal Training 