Thursday 03.15.18 - CrossFit

A. 10 minute EMOM of Strict Toes to Bars and Strict Deficit Handstand Push-Ups

Every 1 minute for 10 minutes (5 rounds):
Minute 1
– 6-8 Strict Toes to Bars
Minute 2
– 5-7 Strict Deficit Handstand Push-Ups

Add a deficit every round to your strict HSPU if possible. No kipping today work progressions towards strict HSPU.

B. 12 minute AMRAP of Assault Bike and Burpee Muscle-Ups

As Many Rounds and Reps as possible in 12 minutes:
– 10/7 Calories of Assault Bike
– 3 Burpee Muscle-Ups

If you do not have a Ring Muscle Up you can scale the workout by using the bar for a bar muscle up or pull up.

C. Alternating Sets: Banded ITY, One Arm Ring Row

3 sets, for quality, of:
C1. 15 Banded ITIES15 x I Raises
15 x T Raises
15 x Y Raises C2. 8-10 One Arm Ring Rows (2020 tempo) View on WodUp

Compare to other Thursdays