CrossFit Workout 10/4/18 Thursday

Warmup
10:00 of
20 monkey taps https://www.youtube.com/watch?v=iwyI99pjzFA
A set of double unders
:30 calf stretch/side
10 deadbugs

Workout Warmup
16 min EMOM
Min 1 3-5 strict pullups/1 negative/5-8 banded chest to bar +3-5 kipping pullups
Min 2 4 box jumps
Min 3 Hanging L-sit AMSAP
Min 4 1:00 hard rowing

CrossFit Workout
20:00 AMRAP
800m run
:15 active hang
20 Box Jumps 24/20
10 pullups

Coach’s Note
This workout should be paced the same from minute 1 to minute 20. If you can’t do pullups today, you can do banded strict pullups or ring rows.

Lift
30:00 of mobility or extra conditioning.

Conditioning
30:00 easy bike
every 5:00 one legless rope climb with a legless descent

Skill
Not for time: 10 rounds of:
:30 rack stretch on the rings
10 pvc pass throughs
1:00 quad smash”