Thursday 6/15/17

Thursday 6/15/17

What to do this weekend? Spend your Saturday with your MVMNT Crew of course! Bring a Friend to the 9:30 am class (or drop them off if you taking the workshop). Powerlifting workshop starts at 10 am.

MVMNT Tribe – The Tribe is headed to their next meet on Saturday: the Allsouth Barbell Invitational, a local meet hosted by CrossFit NBK in Roswell. Kathy C. is debuting in her first meet along with Bao and Anna making their returns. If you have some free time after the workshop, head over and show them your support!!

Read – 11 Struggles People Who Workout in the Evening Understand from BarBend. But we love our 6amers!

Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Pushups

Skill
5-10 Minutes
Double Under Practice

*if you’ve already mastered DUs, then practice free-standing handstands on the turf (have a partner spot your legs in the air)

Conditioning
“Five Orange Pips”

You have one minute to complete the required reps of each exercise before moving to the next one.
Notice that each level is performing the circuit in a slightly different order, for equipment allocation and space management. Also, ALL Levels are working for 24 minutes. Make sure you understand the rep scheme and exercise order for YOUR LEVEL and don’t worry about what other people are doing.

Level 4
24 Minutes EMOM (8 Rounds)

1. 20 Wall Balls
2. 10 Burpee Box Jumps (not over, just on the box)
3. 20 Double Unders and 8 Toes to Bar

Level 3
24 Minutes EMOM (8 Rounds)

1. 10 Burpees
2. 15 Double Unders and 5 Knees to Elbows (or 10 V-ups)
3. 15 Wall Balls

Level 2
24 Minutes EMOM (8 Rounds)

1. 75 Single Unders
2. 12 Wall Balls
3. 6 Burpees

Levels 0/1
24 Minutes EMOM (8 Rounds)

1. 10 Wall Balls
2. 5 Burpees
3. 45 seconds Jump Rope

Core

Levels 3/4
100 Ball-up Situps AFAP

Levels 0-2
5x
5 Stall Bar Hanging Leg Raises (or knee tucks)
10 Ball-up Situps

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