CrossFit Voyage – CrossFit

Front Squat

Set 1 – 5 reps @ 60%

Set 2 – 5 reps @ 65%

Set 3 – 5 reps @ 70%

Set 4 – 5 reps @ 70%

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

1 Muscle Up

40 Double Unders

2 Muscle Up

40 Double Unders

3 Muscle Up

40 Double Unders

4 Muscle Up

40 Double Unders

and so on….

*Scaling for MU- 1 strict pull up and 1 strict ring dip*

Mobility

Lacrosse Ball Scapula Flexion- 20 Reps each arm

Banded External Rotation- 20 reps each arm

Dead Hang- 3×30 seconds

https://www.youtube.com/watch?v=aY3W8AH0JA4