CFNH OPEN NORMAL HOURS TODAY, DRIVE SAFE, NINJAS!!!
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Muscle-up/Pull-up Intervals
10 Rounds of (:20 work x :40 rest)
Choose from the following:
1. Max Reps Muscle-ups
2. Scaled Muscle-ups
3. Low Ring Transition to Dip
4. Pull-up Movements
Post scores to comments.
“Boardwalk”
For time (15:00 time cap)
5-4-3-2-1 x Muscle-ups
12-12-12-12-12 x 1-arm DB Snatch (alt.L/R; @50/35lbs)
15-15-15-15-15 x Burpee Box Jump Overs (24/20”)
Post scores to comments.
Muscle ups: 12 jumping ring muscle ups
Boardwalk: 3+6 @ 20:00 (jrmu/20#/modified box jumps)
Impact/Focus: I did 10 rounds of 3 strict pull-ups assisted by bands.
Boardwalk: 4 rounds @ 20:00 (MU transitions on low rings/25# db)
27 assisted pull ups
36 dumbbell snatches
30 box jumps with burpees @ 20 min cap