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Some of you may have heard already, but Patty had her baby earlier this week, and August Denny is a big boy at 9 lbs 7 oz and 21 inches! It must be all that CrossFit he’s done already.

A. 20 rep back squat – Increase weight 5-10 lbs from last week. These should be getting pretty challenging, but you should also be getting better at them, so just take it one rep at a time and fight through it.

B. 3 rounds, not for time:

Max effort strict pull-ups (scale up to strict chest to bar pull-ups)

Max effort ring dips – If you’re not able to do these, do 1-5 dip negatives (shoot for 10 seconds on each rep) on the dip stations. You can jump back up in between reps. If you’re not able to control your negatives, do max effort sets of push-ups instead. Remember, you have to walk before you can run.

C. 3 rounds:

10-25 GHD sit-ups (if you are new, do ONLY 5-10 reps per round)

15-25 GHD hip extensions.