Tuesday, 7/6
Monday, 7/5
July 4, 2021
Wednesday, 7/7
July 6, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Pause Squats
6 Dolphin Push Ups
12 Mountain Climbers
Skill
EMOM 10 Minutes (5 rounds each)
A) Pull Ups*
B) 3-8 Strict Handstand Push Ups**
Met Con
MC Prep (6 minutes)
2×6 Kip Swings+30 Single Skips
1×4 DB Thrusters+6 Knees to Chest+24 Double Unders
1×4 DB Thrusters+6 Toes to Bar+24 Double Unders
“CF Open 20.2”
AMRAP 20 Minutes
4 DB Thrusters (50/35s)
6 Toes to Bar
24 Double Unders
*Pull up Progression
0: 1-2 Negatives (scale to 5 Rin Rows if unable to control 1 negative)
1-4; Max Unbroken Strict Pull Ups
5-9: Max Unbroken Strict Pull Ups
10: Max Unbroken Strict Ring Pull Ups (turn out at bottom, if able to 10, move to Chest to Rings)
