Thursday

Main – CrossFit

Warm-up (No Measure)

Reminder we have the Crossfit Mobility Seminar on Saturday December 7th and will be closed for the seminar.

Muscle Up Progressions (No Measure)

20 Minutes
Muscle up
Progressions
– Hollow body
– Band kipping on low rings
– Dip balance
– Band muscle up transitions
– high ring swing + kip
– Muscle up

Brenton (Time)

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.

Extra Credit

10 Minutes
every minute on the minute
5, 7,or 10 dips depending on strength level