Workout of the Day

11/30/2018

  • Warm-Up:
  • 2 rounds:
    • 3 Pringle Rolls (hollow body + roll into superman position)
    • 5 High Plank to downward dog
  • 3 rounds:
    • 5 Bar Kip Swings
    • 10 Kettlebell Deadlifts; tempo 31X1

  • Skill: 4 rounds of 2 ring muscle-up drills
      • Jumping MU with slow lower (use false grip); 1-2 reps
      • ?Hips to rings?; 2-4 reps

      • Practice Linking MU's and/or Strict MU practice

    • WOD:
    • 21-15-9
    • Deadlift 165/275
    • Pull Ups


Reebok Crossfit Nano 2.0