Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 minutes

Ring muscle up work

**progress from the past weeks. Challenge yourself

Barbell Row (5×10 ahap)

5×10 rear foot elevated split squats ahap

*use dumbbells

*in between each set of rows

Metcon (AMRAP – Rounds and Reps)

Amrap 11

15 box jumps

15 db push press(50/35)

15 sit ups

Everyday Athletes Now – CrossFit

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Squat Clean (x1 @80% every :45 for 9min)

Metcon (Time)

For time:

10 hand stand push-ups

15 ohs(135/95)

20 muscle up(ctb)

15 ohs

10 hspu

GHD Situps (5×20)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min

Ring muscle up work

Weighted Hip Bridges (5×10)

15 band pull aparts between sets

Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 pushups

200′ farmers carry (70/53)

15 situps

Everyday Athletes Now – CrossFit

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Deadlift (5×3 @80% )

No bounce

Metcon (Time)

3 rft

5-4-3-2-1

Unbroken bar muscle ups or pull-ups

Then

Run 400m

Metcon (AMRAP – Reps)

Amrap 7

Db snatch (50/35)

Switch hands at any time