Main – CrossFit

Pull-up/ Dips 5’s (No Measure)

5- pull-ups (normal)
5- dips
5- chin ups (double underhand grip)
5- dips
5- pull-ups (wide)
5- dips
5- pull-ups (narrow)
5- dips
5- pull-ups (switch L)
5- dips
5- pull-ups (switch …

Main – CrossFit

Front Squat (5 x 5)

new set every 2:00
build up to a heavy set of 5

Accessory

3 x 15- Banded good mornings

Metcon (Time)

5 Rounds
7 Push press 95/65
14 Back squats
21- Double …

Main – CrossFit

Hyperfit warm-up (long) (No Measure)

4 Rounds
:15 Low jump (onto 45lbs plate)
:15 Push-up
:15 Ab mat sit-up
:15 Alternating lunge
Then
30 Air squat w/ bands
20 Roll overs
30 Overhead pvc squats with bands…

Main – CrossFit

Gymnastics

20 minutes

Handstand push-ups progressions;
-tripod
-tripod to headstand hold
-tripod kip out to plank
-tripod kip out to wall
-kipping HSPU

3 x max reps after warming up and progressions

SCORE= best set

Metcon (Time)

Main – CrossFit

Gymnastics

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

Metcon (AMRAP – Rounds and

Main – CrossFit

Bench Press (5 x 5)

New set every 2:00
Improve on last performance but by no more than 10 lbs

Accessory

50 Band pull aparts

Clean Push Up Tabata Mash-up (AMRAP – Reps)

16 Intervals
: 20 …

Main – CrossFit

Back Squat (5 x 3)

New set every 2:00
Work up to a heavy set of 3
Try to improve over 11/4 performance but by no more than 10lbs

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Romanian Deadlift (3 x 7)

New set …