“8/27/14”

BOX – CrossFit

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“Aug 27, 2014” (No Measure)

Banded bully
Banded lateral opener (BASL Area 3)
Banded bottom sq – 90 seconds

A1: Weighted Pull-ups (15 mins to build to 1RM)

AT THE SAME TIME BUILD TO A 1RM…
*Scaling: work on strict pull ups and/or max set UB kipping pull up as well as max set UB ring rows

A2: Weighted Dip (build to 1RM )

TO DO MUSCLE UPS WELL YOU NEED TO BE AT 30% BODYWEIGHT ON BOTH
* Scaling: practice strict stationary dips and negatives or ring dips. Complete a max effort set if possible.

B: Metcon (No Measure)

EMOM FOR 14 MIN:

EVENS: 2 MUSCLE UPS
*Scaling: 6 C2B and 6 Ring Dips or 6 pull ups and 6 stationary dips

ODDS: 6 THRUSTERS @ 95/63#

Mobility

Blue angel

Rhomboid smash

Achilles smash w/ KB

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