12.11

CrossFit Friday:

Gymnastics-

3 x :10 second Under Grip Chin Over Bar Hang (Advanced: Weighted)

3 x 10 Hanging Lat Activation on Pull-Up Bar

3 x 10 Butterfly Box Drill (Advanced: Regular Butterfly Pull-Ups)

3 x 10 V-Ups (Advanced: Straddle V-Ups)

Conditioning:

For time-

400m Farmer Carry (Choose your own weight)

5 Rope Climbs

100 Push-Ups

5 Rope Climbs

100 Ab-Mat Sit-Ups

5 Rope Climbs

200m Farmer Carry (Same weight as first carry)