Tuesday 11.28.17

Warm Up:
3:00 of Glute Activation
25 Hip Super Mans
then
10 Rounds
6 Squat Jumps
2 Burpees

Strength:
Find 3RM Back Squat – compare to 10.10

MetCon – compare to 10.10:
For Time
21 Calorie Row
9/6 Muscle Ups
15 Calorie Row
7/5 Muscle Ups
9 Calories Row
5/4 Muscle Ups

E: ring rows
F: ring MU transitions
P: 1:1 dead hang + ring dips
C: ring

After party:
Core = 50 sledge swings
Competitor Extra =
AMRAP 9 Minutes: Climb the Ladder = 2 Atlas Stone Over Shoulder 100/70lbs; 10/7 Calorie Row; 4 stone; 10/7 Calorie Row; 6 stone; 10/7 Calorie Row; Etc.

About Nikki

CrossFit 1525 coach/owner
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