CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at the GYM)
Air Marshall rocked his Man-Makers (aka Character Builders) during a brutal Monday workout!
Skill Work
Conditioning
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Double Unders
Minute 3 – 30 seconds of Ring Dips
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Double Unders
Minute 3 – 30 seconds of Ring Dips
Add up total reps over all 9 minutes
If Single-Unders, divide number of jumps in half. However, today is a great day to work on double-unders!
Normal modifications for TTB and Dips
If Single-Unders, divide number of jumps in half. However, today is a great day to work on double-unders!
Normal modifications for TTB and Dips
Accessory Work
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds
https://www.youtube.com/watch?v=ijr9vR9QLIM
Snow Angels are made to be slow and deliberate. Hollow hold today, not hollow rocks.
Snow Angels are made to be slow and deliberate. Hollow hold today, not hollow rocks.
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 secondsNo need to log reps, but keep pushing through the full 60 seconds of work.