6/26/19

Strength

Kettle Bell Sit-ups

(Turkish Get-Up with no Get-Up)

5 Per side x 4

Increase Weight Each Set if Possible

WOD

Crossfit

12 Min AMRAP

3 Ring Muscle-Ups

5 Deadlifts 225lb./155lb.

10 HSPU

Scaled Ring Muscle-Ups

2 Chest to Bar Pull-Ups + 2 Ring Dips = 1 Ring Muscle-Ups

or

3 Pull-Ups + 3 Hand Release Push-Ups = 1 Ring Muscle-Up

Konafit

12 Min. AMRAP

6 Pull-Ups

9 Dumbbell Deadlifts

12 Push- Ups

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Kirk Henry