Practice Day

Announcements

Ladies Barbell This Friday. 6:30pm – 8pm
CrossFit Jigsaw Competition Saturday – Gym Closed
Gymnastics Fundamentals Class Sunday 10am.

Sundown CrossFit – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Front Squats

Thruster

Back Squats

Overhead Squats

Deadlift

Weightlifting

Shoulder Press (5×2 Heavy Double )

Metcon

Metcon (2 Rounds for reps)

6min AMRAP

3 Squat Cleans (165/115)

6 Pull Ups

12 KB Swing (70/53)

Rest 3 min then

6 Min AMRAP

12 Sumo Deadlift (165/115)

6 Burpee Over Bar

3 Ring Muscle Ups

*scaling options for MU:

1. Strict ring pull thrus from knees

2. Banded MU

3. 5 C2B Pull Ups + 5 Ring Dips

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