Monday 8.28.17

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SKILLS & DRILLS

10:00 EMOM
ODD: Max Effort Muscle Ups
EVEN: :30 Double Unders

 

CONDITIONING

30:00 AMRAP
200m Farmers Carry (70/53 KBs or DBs)
100' Walking Lunges
50' Handstand Walk (Scale with 20 Handstand Shoulder Taps or 150' Bear Crawl)
400m Run

Post weight used and time to comments

 

ACCESSORY WORK

With Two Thin Bands Crossed on Rack
8 Rows
8 Reverse Flys
8 Row + External Rotation
8 Straight Arm Raises
8 Straight Arm Extentions
*Every rep with 2 sec hold

 

MOBILITY/STABILITY

Upper Back: Overhead Rib Mobilization (SL 243)

Blake Holman

CrossFit City Limits, 6613 North Lamar Boulevard, Austin, TX, 78752