Last chance to get tickets for the Amp Sox Game Outing!
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CrossFit
Skill Work
Pull-ups [Video]
Muscle-ups [Video]
Options for Pull-ups or Ring Muscle-ups:
• Work on Strict Pull-ups in a band if you can’t do unassisted Pull-ups.
• Work on the kip if you can’t string 10 Kipping Pull-ups in a row. Attempt to complete 20-30 Strict Pull-ups.
• Work on the Butterfly Pull-up if you’re capable of stringing 10 Kipping Pull-ups in a row.
• Work on Ring Drills for the Muscle-up if you can string 10 Pull-ups in a row. Work on turn over drills.
• Work on stringing 2-4 Muscle-ups together.
Conditioning
AMRAP in 20 Minutes:
• Row 200 meters
• 15 Russian Kettlebell Swings (#70/55)
• 10 Burpees
• Broad Jump 5 Turf Widths
Optional Core Work & Mobility
3 Sets Not For Time:
• 15 GHD Sit-ups
• 5 ATYT Crossover Symmetry
• 15 Hollow Rocks
Bootcamp
Partner Workout
AMRAP in 6 Minutes:
P1: Burpees
P2: Plank with Hip Dips
AMRAP in 6 Minutes:
P1: Box Jumps
P2: Dip Hold
AMRAP in 6 Minutes:
P1: Weighted Sit-up Throws
P2: Hollow Rock Hold
AMRAP in 6 Minutes:
P1: :45 Battle Rope
P2: Mountain Climbers
AMRAP in 6 Minutes:
P1: Wall Ball Shots
P2: Weighted Wall Sit with Arms Out
* Switch as often as you like.
