WEDNESDAY CROSSFIT 09/05/18
A. Dancer KB Complex 3 x 3 + 1 carry (each arm)
single arm bench
single arm turkish get up press
single arm seated shoulder press
https://www.instagram.com/p/BTCdT2eDutT/?utm_source=ig_share_sheet&igshid=1djd4pjpjwaqo
following the final seated shoulder press, complete a turkish get-up, carry the kb in the overhead locked out position to the other side of the gym, and then switch arms.
B.
GRIND:
AMRAP x 16 minutes
run 100 meters
5 strict pull-ups
10 push ups
10 v-ups
scale
ring push-ups
ring pull-ups or banded pull-ups (banded c2b if possible)
SPORT:
4 rounds
6 ring musle-ups
run 200 meters
12 toes to rings
rest 60 seconds
scaled
bar mu, toes to bar
score actual time for each round
