© 2019 CrossFit Spartanburg

THURSDAY 5.11.17

May 11, 2017

PREP SESSION:
KIP PROGRESSION (PULL UPS AND BAR MUSCLE UPS)

 

12:00

NOVICE = DRILLS AND INSTRUCTION WITH COACH

PROFICIENT = ALTERNATING EMOM (PULL UPS AND BAR MUSCLE UPS)

ADVANCED = EVERY 3:00 PERFORM 9 PULL UPS + 6 CHEST-2-BAR PULL UPS + 3 BAR MUSCLE UPS

 

STRENGTH:

DEADLIFT

 

3 REPS EVERY 3:00
X7
*ATHLETE CHOOSES LOAD

 

CORE/MIDLINE:
PROGRAMMED BY CROSSFIT MAYHEM

 

10 HOLLOW ROCKS
10 V-UPS

10 TUCK-UPS

:10 HOLLOW HOLD

1:00 REST
X5
*SCALE REPS/TIME AS NEEDED

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