Main – CrossFit
Warm-up
3 Rounds:
10 KB/DB Front Rack Squats
200m Run
10 KB/DB Press
Weightlifting
A): Back Squat (5×5; E2M; @ 80%)
B): Shoulder Press (5×5; E2M; @ 80%)
Metcon
Alactic
Metcon (Weight)
EMOM x 10:00
30m Butcher HiPush (90/50#)
Skill
If working on developing MU’s:
* False Grip Ring Pull Ups; 5-5-5-5-5
* Deep Ring Dips; 5-5-5-5-5
*Muscle Up Transitions; 5-5-5-5-5
If you can do MU and are working to make them better:
*Strict MU; 1-1-1-1-1 or 2-2-2-2-2
[add weight]
*Kipping MU; 3x big sets