Tuesday 10.9.18

 Kalyn and Christina S.

Kalyn and Christina S.

Shotgun CrossFit will be @ the Women’s EXPO! Ladies come visit our booth tomorrow night, row for 1 minute and get entered into a drawing!

Every minute, on the minute, for 10 minutes:

Strict Ring Muscle Up x 1-2 reps
Sc: Kipping Ring MU or
BAR MU or 2 transitions on low rings

WOD:
21 D-Ball Bear Hug Squats
42 GHD sit-ups
4 rope climbs
15D-Ball Bear Hug Squats
30 GHD sit-ups
3 rope climbs
9 D-Ball Bear Hug Squats
18 GHD sit-ups
2 rope climbs

Rx:  100/60
Sc: 60/40 or less; ambit sit-ups; 8/6/4 rope lowers

Mandi Reading