Monday 050126

CrossFit W.O.D

Strength:

Weighted Chin-Ups

3-3-3-2-2-2-2

*In B\W Sets: 20 sec Hollow Hold + 20 sec Hollow Rocks

Metcon:

E02:00MOMx5 Rounds:

10 GTOH #50/35

8 Lateral Burpees over the Bar

*Max Box jumps #60/50cm for the remaining

CrossFit Endurance

5 rounds for Time:

10 1DB Alt. Devil's Press #15/10

20 Box Jumps #60/50cm

30 Plate GTOH #15/10

40 Sit -Ups

50 Double Unders

CrossFit Gymnastics

.Skill:

Butterfly Pull Ups
Strength

20 Min Emom:

Min 1- 3 Arch Pulls/ 8 False Grip Ring Row.

Min 2- 2 Dragon Flags/ 15 V. Ups.

Min 3- 20Sec Static Chin Up/ 10 Pronated Bicep Curl.

Min 4- 8/8 Bottoms Up KB Press.

Min 5- Rest.