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07/03/2019

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Dynamis CrossFit – CrossFit

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Warm-up

Dynamis Warm Up #3 (No Measure)

Warm Up #3 – On your own

1 Round:

3 Wall Walks or 10 Shoulder Taps

6 Broad Jumps

9 Push Ups

12 PVC Overhead Squats against the wall

14 PVC Pass Throughs

16 Cal Assault Bike

Time allotted:10 Minutes

Skill

Metcon (No Measure)

10 Minutes of Rope Climb skill practice

The is to prep for Glen tomorrow. Do not do too many, but instead practice your technique and plan for Thursday.

Strength & Mobility

9 Minute EMOM

1 – 3 Strict Pull Ups

2 – 30 seconds left leg Couch Stretch

3 – 3 Strict Ring Pull Ups

4 – 30 seconds right leg Couch Stretch

5 – 3 Strict Pull Ups

6 – 30 seconds left leg Pidgeon Pose

7 – 3 Strict Ring Pull Ups

8 – 30 seconds right leg Pidgeon Pose

9 – 3 Strict Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

6 Toes to Bar

7 Box Jumps 30/24

8 Goblet Racked Lunges 53/35

9 American Kettlebell Swings 53/35