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.
A) Row or Bike 5-10 Minutes at a moderate pace.
B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM..
Minute 1 – 5 Pull-Ups
Minute 2 – 10 Sit-Ups
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.
c) Complete 3 sets of the following, not for time:
Supine Barbell Row x 6 Reps @20X1
Superman Hold x Accumulate 45 Seconds
Incline DB Bench Press – Neutral Grip x 8 Reps