© 2019 CrossFit Spartanburg

WEDNESDAY 4.12.17

April 13, 2017

WEDNESDAY

 

PREP SESSION:
HOLLOW BODY / "SUPERMAN" / PLANK / LAT ACTIVATION
TRANSFER TO RIG PROGRESSION = 3 KIP SWINGS + 3-5 TOES-2-BAR

 

METCON:
3 RING MUSCLE UPS (MOD = 5 CHEST-2-BAR PULL UPS)
7 BURPEE BOX JUMPS (24"/20")
X10
*12:00 TIME CAP

 

SKILL/MIDLINE:
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SITUPS
*USE AS ACTIVE RECOVERY WITH MODERATE INTENSITY AND FOCUS ON UNBROKEN DOUBLE UNDERS

 

 

 

 

 

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