190819 - “Monkey See Monkey Do”

Warm up: Cardio Shoulder Progressions

Skill/Strength: 15 min Gymnastics Goat Work Option A: Pull up work - 6x1 negative or 5 max effort strict pull up sets Option B: HSPU/HS Walk or Hold work Option C: Muscle Up practice - either transition work or EMOMx8 2-4 muscle ups

WOD: For Time 40/30 Cal Bike 66 Toes to Bar 150’ HS Walk *scale with toes to pole and bear crawl

Mobility: Circle-up - Shoulder stretches

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261 Elm Street

Milford, NH 03055

2nd Location:

CrossFit Nashua

106 Perimeter Rd

Nashua, NH 03063