Enjoy this beautiful day out there and can’t wait to see you tomorrow!
We will be doing comp class on Saturday at 782 Athletics in the morning. This will run from 11 to 1.
We had a great workout there this morning with lots of sled pushes, heavy sandbag carries, and running. Come check out one of the classes there before the summer really hits!
CrossFit - 6/12/330/430/530/630/730
Every 90secs on the minute x 6 Rounds
Rds 1-3 - ME UB Strict C2B/Pullups (one set) or 5 Banded/Partner Strict Pullups
Rds 4-6 - ME UB Strict Ring Rows (scale up or down as needed with your feet)
Some high strength and muscular endurance gymnastics work here. Get it.
4 Rounds for Time
10/5 Ring MU’s or 20 C2B/Pullups/Ring Rows
25 Squat Jumps
100’ Farmers’ Carry
Prime Timers - 10am
Double DB Deadlift - 10reps x 3sets
Some higher volume here to work on your form picking things up off the ground
Active Hang from Bar - 10-20secs x 3sets
Some more grip work here.
Plank x 30secs x 3sets
And finally a bit of core work to balance everything out.
Work through these three movements.
9 Ball Slams
Rest 1 minute
15 Pushups (3 sets of 5)
Adaptive @ 782 - 11am
5 Strict Pullups
7 Strict Box or Ring Dips
9 Plate G2OH
10 Shuttle Wheels
5 DB Clean & Jerks (each side)
- Team 782