0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 rounds:

5 x Strict Ring Pull-ups (Scaled: Ring Rows/kipping pull-ups on rig)

5 x Strict Ring Dips (Scaled: Bench Dips/Kipping or banded Ring dips)

5 x Hang Clean & Jerks @empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

CrossFit Girl WOD “Lyla”

For Time:

10 x Bar Muscle-ups

10 x Clean & Jerks

9 x Bar Muscle-ups

9 x Clean & Jerks

8 x Bar Muscle-ups

8 x Clean & Jerks

…down to 1 each

Scaled: Ring Rows/Pull-ups and Bench Dips/Ring Dips, 135/95

Rx: 155/105

Rx+: Ring MU and Body Weight Clean & Jerks (this is the actual version)

After completion of workout

Flex Friday:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

Double DB Curls x 8

DB Tricep Kickbacks x 8 each arm