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Saturday 6/27/20

Yankee CrossFit

 

Warm-up

3 rounds

10 Ring Swings / Kip Swings on bar
5 inchworm + Yoga push up
5 thoracic rotations/side

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Specific Warm-ups

Warm up Deadlift, between sets 3 Low Ring Turnovers (or find appropriate band/DBs for fitness)

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EMOM X 12 mins

a. Muscle Up / CTB / Pull Up / Band Pull Up comfortable set (RPE6)
b. Deadlift x 5 @ 65-70%
c. Strict HSPU / DB Z Press (tough set, cap @ 10)
d. Rest

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3 Rounds for Time

800m Run
20 DB Box Step overs – 35/25
10 Devils Press