CrossFit – Thu, Jul 31

CrossFit Mile Zero – CrossFit

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Gymnastics

Strict Pull-ups (EMOM x 7)

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
Fitness

3 Strict PU Negatives + 6 Ring Rows

Performance

1-3 Strict PU + 6 Ring Rows

Compete

3 Strict PU + 6 Ring Rows

WOD

Metcon (Time)

Fitness

5 Rounds for Time

10 Slam Balls

12 AbMat Sit Ups

20 Air Squats

Performance

5 Rounds for Time

10 Slam Balls 30/20

15 AbMat Sit Ups

20 Air Squats

Compete

5 Rounds for Time

10 Slam Balls 40/30

15 GHD Sit Ups

20 Air Squats
Time Cap 16 minutes