We are continuing our work on basic fundamental movements and conditioning for the CrossFit Open. Our skill work is designed to help you get past the weed-out movements that we think could come up in a workout. For example look at the toes to bar, muscle ups and Hand Stand Push Ups.
Monday: 12 Min AMRAP (as many rounds as possible)
10 Deadlift 185/125/95
10 toes to bar.
Tuesday: Skill work and volume on Handstand Push-up
Metcon: For time 18-15-12-9-6-3
Ring Push ups
Kettlebell Swings 24/16/8
Wednesday: 1 Rep Max Overhead Squat, then warm down with 2 minutes of continuous Double-Unders
30 min EMOTM of 5 Pull-ups, 10 Push-ups, 15 Air Squats
Friday: Skill: Strickt Muscle Up or Ring Dip/Pull ups to a total volume of 30
Metcon: 7 Minutes of Burpees to a 1′ target over your max reach.