Tuesday, September 26th 2017

XS CrossFit – General CrossFit

Gymnastics

Perform 1-5 reps EMOM x 10 minutes of one of the following…

– Ring muscle-ups

– Bar muscle-ups

– Strict chest to bar pull-ups

– Strict pull-ups

Muscle-ups (Perform 1-5 reps EMOM x 10 minutes)

Bar Muscle-ups (Perform 1-5 reps EMOM x 10 minutes)

Strict Chest-To-Bar Pull-ups (Perform 1-5 reps EMOM x 10 minutes)

Strict Pull-ups (Perform 1-5 reps EMOM x 10 minutes)

Strength

Back Rack Lunge (6 sets of 6 (total))

Build.

Bar comes from the rack, step backwards, 3 reps each leg, does not have to be alternating.

https://www.youtube.com/watch?v=uxhKq8wAbI0