HAPPY LABOR DAY

ONE CLASS AT 9:00am TODAY!

Strength/Skill

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 - 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*

MIN 2 - 10/8 Cal Bike

*Focus should be on maintaining the False Grip the entire pull.

Workout

AMRAP x 16 MINUTES

20/15 Cal Bike

20 Sit-ups

Strict Gymnastics Pull*

*Athletes have the choice for the strict pull...

1-3 Strict Muscle-Ups

5-10 Strict Pull-Ups

7-15 Strict Ring Rows

COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Low Back & Hammies

5:00 Long Hold Stretching Low Back & Hammies

CrossFit Journal: The Performance-Based Lifestyle Resource