Wednesday 28th September 2016

Fitness
​A) EMOM 10 mins:
Min 1: Ring Row x 8 – 10 @20X1
Min 2: Ring Support Hold x 30s
B) “The CrossFit Avon Aerobic Capacity Test”
5 Rounds for time:
Run 400m
21 Russian Swings (24/16kg)
12 Burpees
Compare to: 28/7/16

Performance
​A) Ring Muscle Up
EMOM 10 mins: 1 – 3 reps
Choose a target and be consistent.
If no Muscle Ups:
EMOM 10 mins
Evens: 2 – 5 C2B Pull Ups
Odds: 2 – 5 Ring Dips
Try and improve on 31/8/16
B) “Isabelle”
30 Snatches for time
Compare to: 29/7/16, 24/5/16, 6/5/15
C) 3 Sets:
Reverse Snow Angels x 15
DB External Rotation x 8 @3011
Front Leaning Rest x 60 – 120s