workout of the day

TODAY’S TRAINING, WEDNESDAY 7-7-21

CROSSFIT

SKILL SESSION: EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options…
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

**Bar Muscle-Up Options…
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1 BMU

CALL ME Dr. LOVE

5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders

*14 Alt. Pistols Optional

(Score is Time)

BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up

SPARK

STRENGTH

EVERY 1:30 x 6 SETS*
1 Push Press

USE 1 DB and perform reps on each side
*Build to a Moderate weight.

SLIMEBALL

4 SETS*
AMRAP x 3:30 MINUTES
8 Push Jerks (4ea Heavy)
10 Pull-Ups**
12/10 Cal Bike, 15/12c Row (200m run if necessary)

*Reset at the top of Each Set.
**C2B optional.

-Rest 1:30 b/t Sets-

(Score is Lowest Rounds + Reps)

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