Wednesday, June 5th 2019

Warm Up
400m Run
1 Minute Box Stretch
Then..
10 Box Dips
10 Ring Rows
10 Push Up To Down Ward Dog
3x

Skill Work: You need to do skill work because that’s the only way for you to get better or able to do any movement we do in CrossFit. We get it, it sucks and it’s not always that exciting BUT, this is no different from any other strength movement we do. Scale back the movement and give yourself 5-10 attempts with something. Don’t have pull ups? Great, try really hard slow and controlled ring rows. Boring? Put your feet up on a box and try 5 set 5 Reps of Supine Ring Rows. Already really awesome at butterfly pull ups? Try this complex… 5 Strict+ 5 Kipping PU+ 5 Butter Fly+ 3 Bar Muscle Ups… Don’t have Double Unders? Let’s get ONE today. 

8 Minutes (MUs/C2B/Pull Up)
8 Minutes (DUs)

WOD
12 Minute AMRAP
1-2-3-4……
HSPU
Power Clean 135/95