Mad Monday

CrossFit Sands – CrossFit Performance

Bench Press (4-4-4-4-4)

*Hover and pause for 3sec on chest on each rep

*After each set practice Pull Ups / MU’s

Shoulder W/U 3 (No Measure)

3 rnds:

10 Crab Raises

20 Alt Arm Rotations

10 Hand-Release Push Up

20sec Active Bar Hang

Ring Support Hold (3x Max Effort Hold)

Max Effort

In Partners (AMRAP – Reps)

AMRAP in 15mins of:

Row Cals

20 Pull Ups

15 C2B Pull Ups

10 Ring Muscle Ups

*1 partner rowing

*1 partner working through the pull ups, C2B and MU’s

*Each partner must complete all the Pull Ups before swapping with their partner

*They can then move onto the C2B then the MU

*Start at Pull Ups again if MU’s are complete