Tuesday 3.23.16
Clear your schedule for an EPIC #FridayNightLights! It's the last week of the CrossFit Open and we're going out big! As always, we'll have a DJ, El Topo food truck will be outside dishing out some delicious tacos, and after the last heat, we'll have some beverages, some (more) food, and some good times to celebrate! Everyone is welcome!!!!
FOUNDATIONS
A. Every 2 minutes for 16 minutes:
Station 1: 3 negatives + 6-8 banded pull ups
Station 2: DB bench press x 8-10 reps @20x1
B. Row 1000m
then,
2 rounds:
10 seated DB press
15 bar dips
20 push ups
GPP
A. Every 2 minutes for 16 minutes:
Station 1: 2 weighted pull ups + 4 strict pull ups + 6 supinated grip pull-ups
Station 2: DB bench press x 8-10 reps @20x1
B. Row 1000m
then,
2 rounds:
10 strict HSPU
15 ring dips (comp = at top of muscle up station)
20 push ups
COMPETITION
(Pre GPP)
A. Perform as a warm-up:
10 PVC pass throughs
10 hollow rocks
10 bar taps
3 wall walks
B. 3 sets of:
5/3 muscle ups
10 V-ups
40 double unders
Perform each set as quickly as possible but keep the focus on position