Maximum Impact CrossFit – CrossFit

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Warm-up

Warm up for Running and Pullups (No Measure)

20 of each

Calorie Row

Walking alternate lunges w/ squat

Crab

walking

Duck walking

Lateral Plank walks

then

20 second hang

10 banded ext & int elbow rotations

10 banded pallof presses

5 Strict Pull ups

5 negative pull ups

5 kipping pullups

PVC

5 overhead passes

5 ATW

5 wrist stretches

Skill

Boxes and banded Muscle ups

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Scale accordingly

Weightlifting

Sumo Deadlift (3x3x3x3x3)

55% of max