Warmup:
1:00 lat foam roll
1:00 (accumulated) supinated passive hang
50 DU or 100 single unders
then
3 rounds of:
5 toes to bar
5 box jump overs
CrossFit Workout
14:00 EMOM
A 10 box jump overs
B 8 toes to bar
Rx+
5 BMU
:30 cap for both movements. The BJO will be a push.
Accesory Work
3 rounds of:
3-5 strict weighted pullups
12 dumbbell seated cuban presses
50 banded pullaparts
Cooldown
1:00 calf smash/side
1:00 banded lat stretch
Coach’s note
Use this as an opportunity to do BJO a little faster than you normally do. For the toes to bar, it should be a number between 30-50% of your max set. If you can’t do Toes to bar, do toes towards bar today.
Conditioning
Bike for 30:00 straight
Not a test, but at about 90% effort level. “