4/1/2021

CrossFit Loyalty – CrossFit

Warm-up

50′ Low bear crawl

50′ Crab walk (bkwd)

50′ High bear crawl

50′ Crab walk (fwd)

4 Inch-worms + updog/downdog

20sec Prone shoulder stretch (ea)

10 Hollow rocks

10 Arch rocks

Then

10sec Hang from rings/Bar

5 Push-ups

10 Kip swings

5 Divebomber push-ups

10 Hips to rings/Bar

5 RMU turn-overs with feet on the ground

3 RMUs

Choose your metcon

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Metcon (Time)

For time:

100 Burpee Pull-Ups

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