170725

Shayna Richards at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


10 min EMOM:
6 x 8 yard Sprint
7 Burpees


Tricep Smash (2 min/side)
Pec Smash (2 min/side)

Workout of the Day for Tuesday, July 25th, 2017:
30 Muscle-Ups, or:

21 min EMOM, alt:
• Strict Weighted Pull-Up
• Muscle-Up Skill Drill
• Strict Ring Dip

*Work for about 40 seconds with 20 seconds rest. Use the first round to establish a baseline number to try and hit for all 7 rounds.

“After Party”
20 min AMRAP:
15 Glute Ham Raise
30M Handstand Walk
60M Sled Push 230/160