03/26/2015

Main – CROSSFIT

10 minute skill workshop-

Headstand tuck holds.

5 sets, aiming for at least 10 seconds each

EMOM x 10 minutes:

Fitness-

9 Box/PVC parallette dips

Performance-

3 strict ring dips with 2 second pause at top and bottom of each rep

*Add weight every round if previous set was easy. Record any loads used in comments.

6 Rounds (NFT):

Performance-

-*2 Hang cleans with 5 second hold in the bottom position of each rep.

-1 minute max calorie row Or max Dubs

-5 Muscle-ups

*Add 5-10 pounds to load used on 03/19/2015.

Fitness-

1 Hang power clean + 2 Front squats

15 calorie row OR 300m Run

10 second hold at top and bottom of ring dip

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