Monday, April 20th

General Warm Up:

CrossFit Warm Up

Specific Warm Up:

Warm Up Movements

WOD:

Fight Gone Bad Style:

Perform 1 Minute of Each Movement for Max Reps,

At the end of each round, rest 1 minute. Repeat for a total of 15 Minutes of work.

1 minute Toes to Bar
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Front Rack Lunges
1 minute Push Ups
1 minute Ski (calories)
1 minute Rest

Muscle Up Skill Work:

False grip ring Rows 2 x 8
Hollow Hold Ring Pull ups 3X 5