April 24, 2019

April 24, 2019

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CROSSFIT
Gymnastics
Muscle Up Practice
15-20 minutes reviewing progressions and practicing the movement.
Metcon
Double Trouble (Time)
50 Double Unders
21 Kettlebell Swings (53/35)
15 Jumping Air Squats
9 Bar Muscle Ups
50 Double Unders
21 Kettlebell Swings (70/53)
15 Pistols
9 Ring Muscle Ups

SWEAT
Gymnastics
Pullup Strength (3X8)
Perform lat pull downs with bands and PVC
Use a challenging band resistance.
Pullup Strength (2 x Max Reps)
Ring Rows
Move your feet further in front of the rings for higher dificulty.

*If you have strict Pull-Ups do those!
Conditioning
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
9 Kettlebell Swings (53/35)
15 Pushups
21 Situps

RX+ (70/53)

YOUTH WEIGHTLIFTING
Weightlifting
Power Jerk (4X2)
Front Squat (5X4)
Finisher
Bring Sally Up (Air Squats)
Song is “Flower” by Moby