Tuesday 170822

HERO Month T-Shirts – If you earned a t-shirt from July’s HERO month, be sure to pick it up from a coach! 

Dynamic Warm-Up – Mobility

Prepare  for…

Skill: Muscle Up
https://journal.crossfit.com/article/the-strict-muscle-up

A. WOD: 

Teams of 3, one partner does a full round then rotate to the next partner

10 min AMRAP

15 walking lunges

50′ sled push

15 walking lunges

Adv 270/205

Rx 225/150 

Rest 5 min, then

10 min AMRAP

15 air squat

1 rope climb (or 7 jumping pull ups)

15 air squat

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:
See Whiteboard