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0:00-0:10: Warmup: 200m jog, Then 2 sets: 10 jump squats, 12 Forward stationary lunges, 10 air squats, 5 inch worms, 10 wall slides, 6 push ups (2 sec pause at bottom), 10 ring rows, 3 burpees

Pre-mobility:
T-spine mobilization with partner hanging from the rig

Health and Fitness
0:10-0:50
A. Three sets of:
A1. Pull-ups X 4-6 reps or 3-5 Negatives @3111 or 10-20s Iso hold within top 4 inch range (elbows or inside 90 degrees, Rest 45-60 seconds
A2. Strict Toes to Bar (or hanging leg raises or knee raises) x 6-8 reps @ 2110, Rest 45-60 seconds
A3. Side Planks x 30 seconds each side, Rest 60 seconds
B. Labor Day Partner Conditioning

From Iron Hero CrossFit,

For time:
3000m Row (alternating every 1 min)
100 Total Pushups
150 Total Ring Rows
200 Total Air Squats
400m Farmer’s Carry (Both walking but one person must have both KB’s or DB’s at a time, alternate as needed)
Split all reps between you and your partner as needed)

Classic

0:10-0:30
A. Weighted Pull-Ups
1 – 3 reps
2 – 2 reps
3 – 1 rep
4 – 1 rep
5 – 1 rep
6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM PLU
*Notes: if you are unable to complete Weighted PLU’s then complete the H+F work)
B. Labor Day Partner Conditioning

From Iron Hero CrossFit,

For time:
3000m Row (alternating every 1 min)
100 Total Pushups
150 Total Ring Rows
200 Total Air Squats
400m Farmer’s Carry (Both walking but one person must have both KB’s or DB’s at a time, alternate as needed)
Split all reps between you and your partner as needed)

D. 0:50-1:00

Mobility: Shoulder Smashing