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
- 2 Push Jerks
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)