THE MOBILITY
THE WARM-UP
All Stations 8-10 Minutes to work through the following movements
:30 Machine
Banded Strict Press
Station #1 Warm-up
Station #2 Warm-up
Single Arm Dumbbell Push Press
Double DB Devils Press Build
STATION DAY!
15:00 Stations with a 6:00 transition
Station #1
5 Rounds 1:00 Work/ :30 Rest
1:00 Max Calorie Bike
0:30 Rest/Transition
1:00 Max (Pick between these gymnastic movements)
- Ring Muscle Up
- Bar Muscle Up
- Chest to Bar Pull-Up
- Pull-Ups
- Ring Rows
0:30 Rest before biking again
*Score will be calories on bike and repetitions completed for specific movement
*The CrossFit Open is coming... use this as a time to practice a high skilled movement under fatigue.
Station #2
1:00 Max Calorie Row
0:30 Transition
1:00 Max Double DB Devils Press
0:30 Transition
*Score will be calories completed on the row and repetitions completed for the devils press
*If you are doing RMU/BMU use this as a time to warm-up for the next station. Don't smoke yourself.
THE FINISHER
OR
* Work on movement from Station #1 with the same 1:30 Bike (light) 1:30 Gymnastics for no more than 5 Rounds
