Friday, April 2 2021

In 15 Minutes establish a 1RM weighted Chest to Bar Pull-up; Weighted Pull-Up (chin over bar) & 1 set Unbroken Max Reps Strict Pull-ups

*perform in order listed

4min AMRAP:

6 Dumbbell Overhead Lunge (1arm, alt legs) 50/35lbs MRX 35/20lbs
3 Muscle-Ups (bar or ring) MRX Chest to Bar Pull-Ups
6 Dumbbell Overhead Lunge (1arm, alt legs)

2min Rest

4min AMRAP:

200m Overhead Dumbbell Carry (1arm, switch as needed) then:

10 Dumbbell Snatch (alt arms)

2 Over Dumbbell Burpees

2min Rest

4min AMRAP:

12 Dumbbell Goblet Squats
3 Burpee Muscle-Ups (bar or ring) MRX Burpee Chest to Bar

6 Dumbbell Shoulder to Overhead (1 Arm, switch as needed)

*Athletes Choice on Order of AMRAPs*

Core & Shoulder Development

1min High Plank Hold
12 DB Windmills Right Shoulder

12 DB Windmills Left Shoulder

1min Low Plank Hold

************************************************************************

CrossFit Huntsville will be closed Sunday, April 4th in observance of Easter.

************************************************************************