CrossFit
WARM-UP
AMRAP x 8 MINUTES
20 Jumping Jacks
20 Crossbody Mountain Climbers
10 Scap Pull-Ups
10 Hanging Knee Raises or V-Ups
SKILL
EMOM x 12 MINUTES
MIN 1 - :40 Practice Bar Muscle Up
or Knee to Elbow Kip Progression
MIN 2 - :40 Attempt Big Sets of
Double or Triple Unders
WORKOUT
AMRAP x 15 MINUTES
35 Double Unders
5 Bar Muscle-Ups
10 Knees 2 Elbow
10 Hand Release Push-Ups
Boot Camp
3 Rounds
3 Min per station
1 MIn Rest between Rounds
Station 1
15 Cal Row
Max Burpees
Station 2
15 Cal Row
Max Double Unders
Station 3
15 Cal Row
Run 300M
Station 4
15 Cal Row
Max Situps