9.7.16

image

 CrossFit FMS WOD:

1.)  Warm-up

3 minutes airdyne or rower

3 rds

  • 10 pvc pass throughs
  • 10 push ups
  • 10 bar kips

static hold

  • 30 seconds each side – Samson stretch
  • 1 minute each side – twisted cross

WOD: 

Strength-not for time

3 rounds (A ROUND ENDS AT FAILURE)

  • 1 pull up + 1 bar muscle up
  • Add 1 rep of each until failure. Ex., 1+1, 2+2, 3+3…..

SCALE- 1 pull up (highest level) + 2 dips = muscle up

then

30-20-10

  • Toes to bar
  • Burpee box jumps

 

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s