Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 10 min cap

Metcon (5 Rounds for reps)

5 rounds

AMRAP 3

6 Pull-ups (Or 1 pull-up complex)

8 Movement ‘x’ (Dumbbells)

1 min rest between rounds

Movement:

– Push-up

– Renegade row

– S2OH

– HSPU

– Alternating snatches

Rx: 50/35

*Pull-up complex: (Rx+)

3 Pull-ups

2 C2B

1 BMU
This is five 3-min amraps of 6 pull-ups and 8 reps of the designated movement. Switch to a different movement after each round.

-Renegade rows for this wod are 1:1 Push-up/Row

– S2OH is with 2 Dumbbells

If you choose to do the pull-up complex, you will only perform 1 rep of the complex and then move on to the other movement.

Core Conditioning/Stabilization

Cirque du soleil abs

https://youtu.be/hbjq9_NER_k?t=24

Active Recovery

ROMWOD