Crossfit

Accessory Work
“Muscle Up Complex”
10min EMOM

5 Ring Dips
5 Strict Pull Ups

*Add weight vest if efficient in both movements
*Scale Reps 1-1 2-2 3-3…ETC

Metcon
Metcon
26min AMRAP

1min Cal Row/Ski/Bike
10 Single Leg Back Squat (5 each)
10 Barbell Roll Outs
10 GHD Sit Ups
10 Box Jumps 24/20

TR – 3+

RX – 95/65

Leg/Int – 75/55
Sit ups/V-Ups
Step Ups