Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
WITH A 17M CLOCK, COMPLETE IN ANY ORDER
A. 10 SETS OF 10 DU'S
IF NO DU'S, 4M OF SKILLWORK.
B. 30/30 KB SNATCH
IF NOT COMFORTABLE WITH KB SNATCH, SPEND 4M ON THE MOVEMENT.
C. 50 BANDED TRICEP PRESSDOWNS + 50 BANDED BICEP CURLS
D. 2M MOBILITY OF CHOICE.
+
"PUSH YOUR LUCK"
16M EMOM
MIN 1: 5 SUPERMAN PUSH-UPS
+
15 YARD REV PLATE DRAG SHUTTLE (45) (5 YARD TRIPS)
MIN 2: 5 SUPERMAN PUSH-UPS
+
12 HEAVY AMERICAN KBS
MIN 3: 5 SUPERMAN PUSH-UPS
+
9 PULLUPS
MIN 4: 5 SUPERMAN PUSH-UPS
+
MAX CAL SKI
*24/24/24/26 (98 Cals)
1. SCORE IS TOTAL CALS SKI'D. -10/5 CALS FOR ANY MINUTES MISSED.
Training Session AM (10a) Jiu Jitsu (60m)
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