CrossFit
Skill Work
Pull-ups [Video]
Muscle-ups [Video]
Take 10 minutes to work on Pull-ups, Bar Muscle-ups and/or Ring Muscle-ups.
Partner Conditioning
For Time and Calories Rowed:
240 Push-ups
240 Sit-ups
* Partners Alternate every 20 Push-ups/Sit-ups. While Partner 1 is performing the movements, Partner 2 is rowing for max calories.
Optional Midline Work
3-5 Sets Not For Time:
• 15 Side Plank Pulses
• 30 Second Weighted AbPlank
Bootcamp
5 min
:30 Mt Climbers
:30 Shuffles
2 min Box jumps
Tabata: Bicycle Abs
5 min
:30 Width runs
:30 Broad jumps
2 min AD
Tabata: Weighted sit ups
5 min
:30 Bear crawl
:30 Skater
2 min Burpees
Tabata: Flutter kicks
