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Nutrition Challenge starts Aug 1st. Tell your coach you want in!!
Double Barrel Fitness – CrossFit
5 toy soldiers leg swings per leg
10 squat jumps
10 kip swings on the pull up bar
Then 3 sets of 5:
Straight leg deadlifts
Hang muscle clean
90/90 w/ hip lift x 5/5
Rock back to KB squat x 5
Spend 8 minutes working up to a max effort set of weighted strict ring dips (or progression).
If you have time, test a max set of kipping.
Back Squat (1-1-1-1-1-1-1)
Bouncehouse (AMRAP – Reps)
3, 6, 9, 12, etc…
Rx+ = 135/85
Performance = 95/65, 24/20
Fitness = 65/35, 20/16
4 min max cal row or ardyne/assault bike
Hypertrophy: 3 sets of 12 strict pull ups on the rings in a super set with 12 banded good mornings
2018 07 22