Tuesday, November 19th Crossfit Workout of the Day
Warm Up
6 minutes:
10/8 calorie ski
5 inchworms to push up
:20 hollow hold
:20 arch hold
5 scap pull ups
Pull Up Prep
:20 active hang
:10 chin over bar hold
3-5 negative pull ups
1 segmented negative pull up
Gymnastics
Strict pull ups & muscle ups
Level 1:
Strict/assisted pull up
5×5
Level 2:
Strict C2B pull up
5×5
Level 3:
Strict muscle up
5×1-3
Conditioning
2 rounds for time
50 double unders
40 sit ups
30 wall balls (20/14)
20 toes to bar
10 handstand push ups
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