10-10-16


Thomasville CrossFit – CrossFit Advanced

CORE

core wk1A (No Measure)

SLDL: 3x8reps

reverse hyper: 2x20reps

ghd crunch: 3×10

Weightlifting

Front Squat (3-3-3)

~ 75%1RM

Gymnastics

Pistols (10-10-10)

it can be 5 ea leg with weight. 10 ea leg , scale accordingly

Pull-ups (max reps/sets)

Muscle Up Transition Skill

Practice landing in the bottom of a ring dip. Practice the swing, practice the kipping pull. Pick your poison and get 5 sets of at least 3-5 reps in.