CROSSFIT
STRENGTH
EMOM x 5 MINUTES
1 Strict Ring Muscle-Up
1 Kipping Ring Muscle-Up
(No Measure)
Week 9 of 9 Strict Gymnastics
JUST FOR FUN
100/80 Cal Bike
1 Mile Run
2000m Row
32:00 Time Cap
SPARK
PUMP
E2:00 X 6
10 DB SKULL CRUSHERS
20 DB RUSSIAN TWISTS
:20 DB Hollow Hold
(Score is Rounds + Reps)
WORKOUT
EMOM x 25 MINUTES*
MIN 1 – 200m Run
MIN 2 – 20 Alt DB Snatch
MIN 3 – 10 Pull Ups
MIN 4 – 100m Run
MIN 5 – 20 Ab Mat Sit Ups
(No Measure)