Team CrossFit Ladies hitting synchro work
Regionals Ind:
Warmup:
3 rds
500m row
1 rd strict “Cindy”
+
3 rds
1 strict muscle up
2 kipping muscle ups
3 ring dips
10 triple unders
10 cal bike
1 min of dynamic movement
1st session:
1k row
100 double unders
10 clean and jerk 245/153
90′ hs walk
500m row
50 pistols alt legs
60′ hs walk
5 clean and jerks
30′ hs walk
2nd:
A. Deadlift – 2.1 cluster ; :15 rest between cluster sets – building
A. AFAP
45 Pullups
45 thrusters 95/63
45 cal assault bike
B. odd movement wod – in house – whiteboard
Competion / Performamce:
Africa recovery today