Programming note: Over the next 5 weeks Thursday workouts will be a bit different than usual, focusing on skill work and active recovery to ensure you’re fresh for the CrossFit open workouts each Friday.

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WOD

A) Row or Bike 5-10 Minutes at a moderate pace.

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B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM..

Example 1:

Minute 1 – 5 Pull-Ups
Minute 2 – 10 Sit-Ups

Example 2:

Minute 1 – 3 Bar Muscle-Ups
Minute 2 – 8 Alternating Pistols

*Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday.

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c) Complete 3 sets of the following, not for time:

Single Arm DB Row x 6 Reps Each Arm
Banded Leg Curls x 20 Reps
Incline DB Bench Press – Neutral Grip x 8 Reps