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Posted: February 6, 2018

Wednesday, 7th February

Unicorn Daily Challenge

21 Burpee Box Jump Overs (24/20)
9 Bar Muscle-Ups
15 Burpee Box Jump Overs (24/20)
7 Bar Muscle-Ups
9 Burpee Box Jump Overs (24/20)
5 Bar Muscle-Ups

Options for modifying the bar muscle-ups…
A) 7-5-3
B) 6-4-2
C) 5-3-1
D) 4-3-2
E) Attempts, followed by 15-12-9 CTB Pull-Ups

On the burpees, today let’s practice jumping up with two feet, as opposed to our routine step-up. This is not the official CrossFit Games standard, but something we can practice today.

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
6 Alternating Spidermans (6/side)
9 Slow Air Squats
12 AbMat Sit-Ups

Eighteen Wheeler

AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar