Ball Toss

Ph I: Skill/Strength
Skill-Muscle Up progressions.
If you can do M/U work the non-kip muscle up
then Burgener Warm Up
Strength
Deadlift
3-3-3-3-3

Ph II: AMRAP in 10 minutes:
5 Wall Balls 20 lbs
10 Kettlebell Swings 24 kg
15 Double Unders

Ph III: Core
Reverse Crunch 100

note: always conduct an active stretching/warmup before begining any METCON

Walk in the park

Ph I: Strength
Clean and Jerk
5-5-5-5-5

Ph II: 5K Run

Ph III: Core
L-Sits: Rings or Ground
4 x for max holds
then
200 Ab Mat Sit Ups

Open Session

0900 Open WOD. We will throw a WOD on the White Board and have a great time. Come on out. If you want to come early to work on a skill, Coach will be there by 0830

If you dont have a CFR T-shirt, there are still some left and they make a great workout shirt. Pick one up tomorrow during the open gym WOD.

PR Day

Pick a Benchmark workout and go for a new PR!

Tomorrow at 0900, group session for all. Come on out for a great WOD and a good time.

The Grind

Ph I: Skill/Strength
Skill
Handstands-work for 15 mins
Strength
Snatch
3-3-3-3-3

Ph II: For time
Run 800 meters
30 Muscle-ups
Run 800 meters
-wait no more than 5 minutes and move to Ph III

Ph III: Core Crusher
3 rounds for time of:
20 Sit-ups (abmat)
20 Knees-to-elbows
20 Hip Extensions
20 Leg Raises

Heavy Hang's

Ph I: Strength
Weighted Pull Ups
2-2-2-2-2-2-2

Ph II: 7 min AMRAP
4 Hang Power Cleans 155 lbs
8 Push-up (rings)s
100 M row

Ph III: Core
Hollow Rocks
100

Note: Before doing any exercise of high intensity ensure you are condcuting a warm up to prevent injury. Be sure to scale any weight or exercise to your ability to conduct the movment correctly.

Donkey Kong

Ph I: Skill/Strength
L-Sits or L-Pull Ups
Utilize Rings.  If unable to use rings, do dumbells for 15 minutes
Strength
Front Squat
3-3-3-3-3

Ph II:  21, 15, 9
Burpees
Kettlebell Swings 55 lbs
Box Jump - 24" Boxes

Ph III: Core
Flutter Kicks 4ct 100 Anyhow
then
Sampson Stretch x 3 for 90 Second hold