Saturday 11/02/17

CLASS PROGRAM

Bar Muscle Up skill work

- gymnastics gliding technique -  

1. Jumps

2. Falls

3. Hollow Toes 2 sky

4. Aggressive hips

5. Transition

A.) 321 BarMU percentage work

Every 4 mins hit set

1 @ 80% 

1 @ 70% 

1 @ 60% 

B.) Crossfit LiftOFF team mod

AMRAP 18 - teams of 2

50 pullups

100 weighted step ups @ 45lbs

200 OHS @ 45lbs

100 box jumps

50 pullups

—————— 

Arms + shoulders + core

150 reps biceps

150 reps triceps

100 reps shoulders

50 reps heavy core

75 reps light core