Monday 8/31/15

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Congrats on all the PR’s in Saturday’s “Other CrossFit Total”. Don’t forget to log your individual lifts into Wodify! Thanks to all who contributed to our delish brunch in honor of Rupert’s Farewell–wish we could do it every Saturday!

Strength

3 Rounds through the following stations (rotate every 90 seconds):

1) Weighted pull-ups (or progression) – 2x 3-5 reps
2) Strict dips (or progression) – 2x 3-5 reps
3) Bulgarian split squat – 6 reps per leg
4) L-sit (or progression) – accumulate 30-45 seconds
5) GHD hip extensions – 8-12 reps

Conditioning

AMRAP 8 minutes:

3 Bar MUs*
6 KB Swings (AHAP)
9 Goblet Squats (53/35)

*Bar MU scaling options based on individual progression:
3-6 Jumping Bar MUs
OR
3 pull-ups/challenging ring rows + 3 dips/push-ups

Categories: WOD

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