Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

5 min warm-up easy assault bike (OR Cardio)

10 jumping squats every minute

-into-

2-3 Sets

9 hanging scap retraction

6 kip to swing

3 BIG Kips

3 muscle up transition practice (on low rings)

3 kipping ring dips (on low rings)

5 single arm dumbbell thruster (each side) (light weight)

50 single unders

Muscle-ups (EMOM 10 x3 reps each )

muscle up variation or technique work

Metcon (3 Rounds for reps)

3 sets

AMRAP 5 Minutes

50 Double Under

10 Dumbbell Thrusters (2×35/25)

-Rest 3:00 between sets-

Metcon (Time)

1 Set For time:

400m Run

40 Deadlifts (225/155)

400m Run