CrossFit Black Box – CrossFit
For time, in teams of 2:
1 Mile Run (4x400m)
1 Mile Run
*1 Mile runs are done first and last, broken up into alternating 400m sprints…each partner does 2 for each mile. Break up the reps in between in any way. Do in any order you choose.
Metcon (No Measure)
3 Rounds NFT:
10 Kip Swings on High Rings
5 Strict Ring Transitions on low Rings/OR 5 strict Muscle ups on high rings
16 Alternating Pistol Squats
7 Kipping HSPU
*concentrate on quality movement and staying tight and controlled
*To be done before your class or workout for the day when possible. Otherwise use as a finisher.
Barbell Hip Thrusts (8-8-8-8-8)
*Superset w/10 explosive Russian KBS, 70/53