Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Bandit Daily Warm up (No Measure)
Run, row, or airdyne
10 Pass Throughs
10 Rotational Dislocates (each side)
Hip Circuit
Do some of the plate circles, too.
Test
3: ME UB Kipping Pullups (AMRAP – Reps)
Spend 5-10 minutes prepping shoulders and doing some kipping practice to warm up.
Gymnastics
4: Metcon (No Measure)
1) 8 x 3 Pausing Chin-ups
Pause ( Chin-over bar 3’s each rep)
After the third rep: perform 5 scapular depressions https://www.youtube.com/watch?v=26jX_jP2AxY
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2) 10 x 3 Russian Dips
( Scale: Feet on Box/ spotter)
https://www.youtube.com/watch?v=WBtIcIGnqG8
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3) 6 x 8 Support Pulls ( Pause at hip for 2’sec )
https://www.youtube.com/watch?v=tlFLWcR_mXo
Medium tension
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4) 100 Over head sit-ups http://instagram.com/p/v2Zk3avDbt/?modal=true
Break into sets as needed, load bar to something you can hit for 10 reps comfortably, use PVC if necessary.
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