Let’s all wish Coach Daimino Stewart luck as he travels to Canada this weekend to compete in the CrossFit For Vancouver Championships!!
WARM UP:
400 M. Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
Then:
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
SKILL:
ADV:
EMOM 10
1 Strict + 2 Kipping Muscle Ups + 2 Dips
*At the 6th minute add 1 kipping MU and 1 Dip.
Ex: 7=3, 8=4, 9=5, 10=6.
**If you fail. You are done.
INT:
EMOM 10
2 Muscle Up’s or 6 C2B Pull Ups
*At the 6th minute add 1 Rep per round.
**If you fail. You are done.
BEG:
EMOM 10
4 Supine BB Row
*At the 6th minute add 1 Rep per round.
**If you fail. You are done.
LIFT:
Dead Lift Endurance
1 x 21 @ 55% 1RM
Rest 2 Min.
1 x 15 @ 60% 1RM
*Goal is to do all reps unbroken!
WOD: (10 Min. Cap)
“DEAD LIFT AMANDA”
9-7-5
Dead Lift (315/205) or 65% of your 1RM
Ring Muscle Ups
*Sub. MU for 18-14-10 Ring Push Up’s accordingly.
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Fly’s
10 Face Pull’s
