Friday

16
Oct

Friday

Cypress CrossFit Club – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:30 Bike*

8 Scap Pull-Ups

10 Tight Kipping Swings

12 Empty BB RDL

*Increase pace 3-4 RPMs each round

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIn 1 – :40 Bar Muscle-Up Practice

MIn 2 – 5 Deadlift (Building)**

Min 3 – 30s plank (can progress to in and out on foam roller)

*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.

*Can scale BMU to jumping chest to bar but try BMU if possible jumping

**Build from Moderate to Heavier than Workout Weight.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Muscle-Ups (Bar or Ring)

9 Deadlifts (255/165)|(165/115)

15/12 Cal Bike/Row

(Same calories for bike and rower)

(Score is Rounds + Reps)

Finisher

Barbell Glute Bridge (No Measure)

Complete 50 Barbell Glute bridge with 1s pause at top

*pick a weight you can do 10-15 at a time